Living with someone who has rage attacks can be extremely difficult. It seems like one minute everything is fine, and the next minute they are screaming and throwing things around the room. If you have a loved one who suffers from rage attacks, it is important that you know how to deal with them. In this blog post, we will discuss some tips and tricks for dealing with rage attacks. Stay tuned for more information!
What Are Rage Attacks?
Rage attacks are characterized by an overwhelming feeling of anger and frustration. This can manifest itself in physical aggression, verbal outbursts, or both. Because they are often unexpected and can be very intense, they can be extremely difficult to deal with. Rage attacks are often triggered by a situation that the person perceives as threatening or unfair.
It is often believed that rage attacks are different from tantrums, but this is not always the case. Tantrums are usually seen in children and are characterized by crying, screaming, and/or throwing things. Rage attacks can occur in both children and adults. However, they tend to be more common in adults.
Also, panic attacks are sometimes confused with rage attacks. But the key difference is that panic attacks are caused by a real or perceived threat, while rage attacks are not. Rage attacks are unprovoked and can be directed at anyone, even if they have nothing to do with the situation.
Therefore, if you are experiencing rage attacks, it is important to seek help. Before that, here are a few tips and tricks to manage rage attacks. So, let’s continue further!
How to Deal With Rage Attacks?
Sometimes, no matter how hard you try, you just can’t seem to stop yourself from flying into a rage. When this happens, it’s important to have some tools and tricks up your sleeve to help you calm down and avoid making the situation worse.
Here are a few tips for dealing with rage attacks:
Identify your triggers
You must start by identifying your triggers – what sets you off? Once you know what your triggers are, you can start to avoid them or be prepared for them. The triggers are different for everyone, so it’s important to take the time to figure out what yours are. For example, maybe you get angry when you feel like you’re not being heard or when someone interrupts you.
When you feel yourself getting angry, take some deep breaths and try to relax your body. This will help to calm your mind and body down. You can start by inhaling through your nose for a count of four, holding your breath for a count of two, and then exhaling through your mouth for a count of four. Repeat this until you feel yourself starting to relax.
Challenge your thoughts
Rage attacks make you feel like you’re out of control and helpless. But, you can challenge the thoughts that contribute to your feeling this way. For example, instead of thinking “I’m such a terrible person,” try thinking “I made a mistake.” This way you can maintain a sense of control and feel less helpless.
Think before you speak
People used to tell me to count to ten before saying anything when I was upset, and it would usually work for the most part. But with rage, counting to ten or even a hundred won’t always diffuse the situation. You need to learn how to control your words and think about what you’re saying before you say it, or you’ll end up saying something you’ll regret.
It’s important to stay active and get regular exercise, even when you’re feeling low. Exercise releases endorphins, which have mood-boosting effects. There are numerous options of things you can do to stay active, so find something that works for you. Some options can be: going for walks, runs, or hikes; playing sports; or working out at a gym.
Create a support network
If you are feeling overwhelmed due to rage attacks, having a support network can be vital. This can be made up of family, friends, or professionals. These people can offer a listening ear and provide helpful advice when needed. When you share your feelings with others, it can help to lessen the intensity of the emotions you are experiencing.
Keep a journal
This can be an electronic journal or a physical one that you keep in a private place. Write down what triggers your rage attacks and how you feel during and after them. This can help you identify patterns and find ways to avoid or cope with your triggers. There is no set of rules to follow when journaling, so do whatever feels right for you.
Take a timeout
If you feel a rage attack coming on, remove yourself from the situation if possible. Go to another room or take a walk outside. This will give you time to calm down and think about how you want to handle the situation. For example, if you’re angry because your partner forgot to take out the trash, taking a timeout will give you time to cool down so you can talk to them about it later without yelling.
Don’t hold a grudge
People often think that it’s okay to hold a grudge against someone who’s made them angry. After all, they were the ones who wronged you, so why shouldn’t you be the one to decide when and how to forgive them? However, holding a grudge will only make you angrier in the long run. Not only that, but it can also lead to health problems. So, try your best to forgive the person who made you angry as soon as possible.
If you can laugh at yourself, you’re less likely to get so angry in the first place. If you’re already feeling rage, try and find something funny about the situation. It’ll diffuse your anger and help you see things from a different perspective. For instance, when my train is delayed and I’m fuming, I try and remember all the times I’ve been late for something and laugh at myself. It’s not always easy, but it definitely works in calming me down.
Use “I” Statements
During a rage attack, it’s easy to feel like everything and everyone is against you. You might say things you don’t actually mean, or do things you later regret. One way to help prevent this is by using “I” statements. For example, instead of saying “You’re so stupid!” try something like “I’m feeling really frustrated right now.” This can help diffuse the situation and make it less likely that things will escalate.
Mindfulness is all about being in the present moment and paying attention to your thoughts and feelings without judgment. When you start to feel angry, take a few deep breaths and focus on what you’re feeling. Try to label the feeling as best as you can (e.g., “I’m feeling really angry right now”).
This might sound like common sense, but it’s important to fuel your body properly if you want to avoid rage attacks. Eating a balanced diet will help to keep your energy levels up and stabilize your mood. When you’re feeling angry, it’s often because you’re tired or hungry – so make sure you’re taking care of yourself!
Get enough sleep
When we’re tired, our emotions are more volatile and harder to control. Make sure you’re getting at least eight hours of sleep a night. You can try to take a nap during the day if you’re feeling especially drained. And other things you can do to improve your sleep habits are to establish a regular sleep schedule, avoid caffeine and alcohol before bed, and create a relaxing bedtime routine.
See a therapist
If you have trouble managing your anger, it may be beneficial to see a therapist. A therapist can help you understand the root cause of your anger and develop coping mechanisms to deal with it in a healthy way. There are various types of therapy available, so be sure to find one that’s right for you. Some of these might include:
- Cognitive behavioral therapy
- Rage reduction therapy
- Anger management counseling
- Eye movement desensitization and reprocessing therapy
All in all, these are a few tips that can help you deal with rage attacks. If you find that your anger is out of control, it’s important to seek professional help. A therapist can assist you in understanding and managing your anger in a healthy way.
One of the best ways to deal with rage attacks is to de-stress. Taking some time out for yourself – even if it’s just ten minutes – can make a world of difference. During that time, you can do something calming, such as reading, listening to music, or spending time in nature.
In fact, many studies have shown that being in nature can help to reduce stress levels and improve mental health. So, if you can, try to get outside for a walk or hike in the park – even if it’s just for a short while.
So these are various tips that can help you with rage attacks. Hopefully, by using some of these methods, you’ll be able to better deal with your anger and prevent it from taking over your life.
To conclude, rage attacks are often caused by pent-up anger and frustration. However, there are a number of things that you can do to prevent them from happening. If you find yourself getting angry, try to take some deep breaths and relax. Remember that it’s okay to walk away from a situation if you feel like you’re about to lose control.
Therefore, the next time you are feeling anger bubbling up, try one of these techniques and see how it goes. With a little practice, you’ll be able to manage your emotions more effectively and keep your cool in any situation.
For more information and guidance please get in touch with our expert therapists at Therapy Mantra. They will be more than happy to assist you on your journey to recovery. Contact us today to learn more about our services. You can also book an online therapy session or download our free Android or iOS app.