How to Manage Your Anger and Stay in Control

As emotions go, anger is one of the most intense and hardest to control. Situations that ignite anger — like getting cut off in traffic, being lied to or blamed for something you didn’t do— trigger complex reactions that involve increased heart rate, released adrenalin and other psychological reactions. Anger is normal and healthy, but you need to be able to manage and control it.

Here are some tips to handle your anger.

• Do nothing. The second you feel the urge to react to a tense situation, you should stop and breathe deeply.
• Think before you speak. Take a few moments to collect your thoughts and allow others involved in the situation to do the same.
• Once you’re calm, express your anger. Communicate your frustration in a calm, non-confrontational but assertive manner.
• Identify solutions. Try and find ways to resolve the issue. Staying angry solves nothing and can make things worse.
• Exercise. During times of anger and high stress, exercise can act as a release valve. Run, walk, swim, bike — and make sure you do at least 30 minutes of exercise every day (and try to make it a routine).
• Know when to seek help. Learning to control anger can be very challenging. If your anger is out of control, makes you do things you regret or hurts those around you, you may need some professional help.

As a Northrop Grumman employee, you can get confidential help and support for anger management issues by contacting Northrop Grumman’s EAP at 1-800-982-8161. Help is available 24 hours a day/7days a week, at no cost to you. You can receive up to eight face-to-face counseling sessions per problem per benefit year or request telephone sessions.