Aggression Control Techniques

Anger is a natural human emotion, but out-of-control anger that spirals into aggression can be counter-productive, emotionally destructive, and even dangerous. Some people are more prone to aggressive behavior than others, but by employing certain techniques to tame it, anger can be limited to healthier, more acceptable expressions.

  1. Exercise

    • Exercise can provide a physical outlet for pent-up aggression. Engage in a non-competitive activity, such as weight lifting, jogging or swimming. Yoga is a great response to aggression, because it provides the physical release of exercise and has a calming effect that other physical activities lack.

    Cognitive Restructuring

    • Cognitive restructuring, says the American Psychological Association, means "changing the way you think." It involves substituting patterns of negative, self-reinforcing aggressive thoughts with more rational, emotionally toned-down ones. Cognitive restructuring stresses thinking positively about situations, and eliminating the overuse of absolute terms, such as "never" or "always." Logical thinking tends to undermine the often irrational emotion that drives aggression.

    "I" Statements

    • Frame a problem using "I" statements that emphasize calmly articulating your feelings and deemphasize shifting blame on outside individuals or factors. "I" statements help improve the lines of communication with people in your vicinity, including those who cause (or are inadvertently affected) by your aggressive behavior.

    Humor

    • Injecting humor into a tense situation helps defuse aggressive impulses. Absurd humor works especially well. Try visualizing absurd situations or ridiculous manifestations of anger-provoking situations. It will serve to minimize the perceived seriousness of the situation, and distract the aggressive cognitive and emotional impulses that have been activated in your mind.

    Change of Scene

    • Removing yourself from the physical setting where you are experiencing aggressive impulses can bring those impulses under control. Simply step away from a given situation or person. Taking a moment of fresh air outside can be especially beneficial. In general, setting aside private time for yourself is an effective way to manage aggression.

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