Anger Management Techniques for Men

Men are more likely than women to deal with mental health issues such as depression and anxiety with anger. Women display symptoms of sadness, whereas men display symptoms of irritability. This can lead men to cope with feelings of stress and issues at home and work by becoming aggressive or unhealthily angry. Anger management is the process of becoming aware of feelings of anger and coping with them in healthy ways.

Children need time-outs to deal with feelings because they can't cope with them in healthy ways. Adults can benefit from taking a time-out as well. When your supervisor, wife or friend criticizes you, take a few minutes to think before you respond. Step back from the situation and figure out whether the other person is right and how to approach the situation without becoming overly angry.

When a man begins to feel that he's becoming angry, he should remove himself from the issue, person or place that is increasing those feelings. For instance, if a man gets angry because his editor sends an email letting him know that he's going to have to make a lot of changes to an article before it gets published, he should step away from the computer for an hour before replying. He could take his dog for a walk, go have lunch with a friend or read a book to get his mind off of the angering situation.

It seems simple, but many adults, including men, forget to breathe when they become angry. If the man makes an effort to take a few deep breaths, it will help him to relax when he comes across something or someone that makes him angry. If a man can't step away from the situation, then breathing is a second option. For example, if a man is driving in a car with his girlfriend and she starts nagging him, he can't just get out of the car and take a time-out unless he pulls over. Instead, he could take a few deep breaths before he responds to her.

Men who become overly angry can prevent it by exercising daily. It's also useful to exercise when you feel angry. A man who gets into a fight with his wife or becomes frustrated with his 10-year-old who refuses to do her homework could lift weights for 30 minutes or go for a run to clear his head. The Mayo Clinic recommends this anger-management technique because it's a good outlet for emotions.

If a man becomes aggressive with others, he should consider getting professional help. Anger, if not dealt with in healthy ways, can ruin relationships and become debilitating. Therapists work with men individually and in groups to teach anger-management techniques. Just hearing how other men deal with their anger in anger-management groups can be cathartic and can help them learn other strategies. Also, having someone listen to you and understand you can reduce feelings of frustration and anger.