10 Ways to Control a Rage Attack (and 8 Habits to Help Prevent Them)

Fury is an emotion we experience in situations of extreme discomfort and irritation. It is normal to feel uncomfortable if we witness an injustice or if someone offends us, for example. However, when the reaction is violent and uncontrolled, we are facing an attack of rage. These episodes can cause increased blood pressure, excessive sweating, muscle tension and flushing, as well as the impulse to break objects, scream, damage furniture and attack anyone nearby. Suffering from this type of attack is harmful to coexistence and social relationships. Therefore, it is important to identify the problem and take actions to help contain it.

The team of awesome.clubattentive to studies and information that deal with mental health, decided to research how to avoid this type of problem to help you (or anyone you live with) to deal with situations like this in the best possible way.

Anger, like any other emotion, has a practical function. On certain occasions, under the influence of anger, we acquire an inner strength that we didn’t even know to face obstacles. The problem occurs when this force gets out of control, causing physical and emotional damage to those around us and ourselves.

There are many factors that can trigger an attack of anger, such as frustrations, poor interpersonal relationships, inability to solve a problem, situations perceived as threats, in addition, of course, to physiological factors. Among these factors are emotional instability and disorders such as depression and bipolar disorder. Finally, there are issues related to alcoholism and the use of medication or illicit drugs.

There are 3 cataloged types of anger attacks:

Explosive: manifests itself as a result of the person having endured a situation of discomfort for a long time. There is an accumulation of emotions that reach an unsustainable tipping point. Defensive: it is an organism response to the fact that we feel attacked or threatened by some difficulty. Instrumental: this kind of rage arises as a means to an end. These are those cases in which it is concluded that it is not possible to achieve a goal without the use of violence.

Knowing the phases of rage and their causes is essential to control these attacks.

It is important to pay attention to the physiological signs that are present before an episode of rage, such as labored breathing, increased heart rate and sweating, as well as raised voice and rapid speech. Identifying these symptoms will allow you to take a break and, if possible, distance yourself from the source of the conflict.

When we are angry, a set of thoughts hits us like an avalanche. It is recommended to concentrate and name each of these sensations. This makes it easier to organize thoughts and rationalize sensations, thus avoiding a spontaneous and unpleasant response.

The person who is in a rage attack may use words with a loud and hostile tone to say what he feels. Learning to express yourself by lowering your voice and using softer language will help reduce tension and achieve better communication.

Putting yourself in the other person’s shoes helps us understand their attitudes. In this way, we can try to understand what is happening and avoid reacting negatively to what we are told.

When we are very angry, we often fail to pay attention to what we are told, which in turn makes the conflict even worse. Properly listening to others will enhance the capacity for mutual understanding and avoid misunderstandings.

Before you say or do something that could hurt someone, it’s important to stop and think about the possible consequences. If this is not the first time such an attack has happened, it is worth remembering what happened the previous time and how things ended. In this way, one can stop the possible attack and avoid results that we might regret.

The fact that a person has different views from yours is, under no circumstances, a reason for an attack. Keep in mind that the diversity of opinions is a positive thing and that creating a battle to prove that you are right will only cause more frustration and discomfort.

Does the reason for the irritation really justify your reaction? Reflect on this each time you feel anger trying to “take hold of your body.” Rationalizing the causes of your emotional response is vitally important to avoid violent behavior.

Even though this tip sounds pretty cliché, taking deep breaths counting to 10 or whatever number it takes really works. Breathing is a means of relaxation when done consciously and slowly. Practicing proper breathing techniques and meditation (even if it’s just a 5-minute session) can help keep your emotions in check.

If none of the above works and you feel that the attack is imminent, it is best to distance yourself from what is causing you discomfort. When it’s not possible to distance yourself from what’s bothering you, you can try to get a few minutes to cool off before the argument starts. A simple technique to do this is to mentally repeat the word ENOUGH whenever you feel your emotions getting out of control.

As just shown, there are a number of simple techniques that help you regain control when you are on the verge of a rage attack. We know, however, that in these situations where the head is already hot, it can be very difficult not to “explode”. Therefore, the best thing to do is to adopt some habits that help prevent tantrums.

Do not accumulate anger: learn to manage your anger so you don’t explode at any time. Rest properly: when we don’t get enough sleep, we experience a state of tiredness that makes us more susceptible to emotions and irritability. Stay away from toxic situations and people: there are people with whom it is simply not healthy to have a good relationship. It is best to cut off contact, but if this is not possible, limit interactions to the minimum necessary. Get rid of win/lose behavior: social relationships are not about winning or losing. Therefore, frustration when something does not go as desired can be one of the causes of rage attacks. Accept the moment as it presents itself.

meditation and relaxation: practicing yoga, meditation or any other physical activity is highly recommended to remove tension and thus maintain a good mood. Improve conflict resolution skills: knowing how to approach difficulties will avoid frustration and discomfort. Look for courses and training (many of them are free) that help you work on this aspect of life. Avoid the consumption of mood-altering substances, such as drugs, certain medications and excessive alcohol.

If, even following the above recommendations, the attacks continue to occur, you may be suffering from so-called Intermittent Explosive Disorder (IED). This condition is characterized by sudden episodes of violence and aggression lasting approximately 30 minutes. People who suffer from the problem have attacks of anger with greater intensity and are unable to control themselves or think about the consequences. TEI is usually more frequent in young adults and the causes may be linked to surrounding factors, genetic issues or changes in brain structure.

A professional specialist will assess your case and refer you to the most appropriate treatment, either through psychotherapy or medication prescribed by a psychiatrist.

How do you usually deal with irritation? Do you know anyone who has fits of violence when they are angry? What other ways to prevent the problem do you know? Share your opinions and stories with us in the comments!