Simple Techniques for Teens to Control Anger and Frustration

Introduction

Teenage can bring some new emotional and physical changes to a child's body. It is a period of massive transformation when a child truly begins to understand feelings and begins the journey of becoming an adult. It is also a phase when a child can learn a lot of new things and have many positive experiences that can shape them as adults.

As per Springer published in 2021, a teenager may also experience some heightened emotions because of hormonal changes. Anger is one of these emotions that can stem from feelings of embarrassment, defeat, societal pressure, and other reasons. While getting angry once in a while is natural, it shouldn't become a constant habit. Aggression that leads to self-harm or may cause distress to others may need immediate parental and professional attention.

Simple Techniques to Control Anger Among Teenagers

With the right anger management techniques, parents can help their children understand their feelings and get to the root of the problem. Here are some common and simple techniques that may help control anger among teenagers.

Recognizing Early Triggers

One of the best ways to control anger among teenagers is to first understand the root cause behind it. This way, parents may avoid exposing their children to certain situations and stimuli as much as possible. For example, for some children, that trigger can be feeling judged or being unattended. In certain scenarios, a child may not be able to stand being criticized.

Take a Deep Breath

As per the Implementation of Deep Breathing Relaxation Techniques to Control Anger at Violent Behavior published in 2023, deep breathing can act as a therapeutic intervention in controlling heightened emotions. It may help a person feel calmer and more relaxed. Moreover, it may also be beneficial in reducing sympathetic activities. Hence, whenever you see your child getting angry, you may ask them to practice simple breathing exercises, like holding their breath for four seconds and letting it go afterward.

Slow Down

Many times, decisions and things said when one is angry do not result in good things. During this time, you may encourage your child to stay quiet and slow down. Instead of responding or reacting to the situation in a way they might regret later, it's always better to sit with one’s thoughts and reflect. If you feel that your child is angry, then instead of talking to them at the moment, you may leave them alone for a while.

Journaling

According to Family Medicine and Community Health published in 2022, journaling regularly can act like an emotional outlet for a child. It may enhance the chances of depression and anxiety among kids. Moreover, the child may be able to express their feelings by writing them down without any embarrassment or fear of judgment. For many kids, it may act as an effective coping technique and help them navigate their emotions.

Exercising

As per the Author's Manuscript published in 2009, exercising regularly definitely has some massive physical and mental benefits. But many people don't know that it may also help tackle heightened emotions and reduce the chances of anger building up among teenagers. Exercising regularly may become a method of releasing one's negative emotions by indulging in a strenuous workout. It may also prevent stress-related mental disorders to a large extent.

Positive Self-Talk

As per Scientific Reports published in 2021, positive self-talk is a great way to regulate negative emotions. It can highly impact a child's self-perception and enhance their confidence as well. Whenever you feel your child is angry or upset about something, you may ask them to say positive affirmations to boost their confidence. This may avoid the intensification of rage and replace unhealthy thoughts with healthier ones.

Talk to Friends

Many times, your teenage kid may feel that they're not being heard or appropriately understood by their parents or teachers. In such a scenario, you may encourage your child to talk it out with friends and peers. People of the same age group can advise your child on relatable coping mechanisms and offer constructive support. Moreover, just being in the company of their friends can instantly make your child happy.

Conclusion

These are some effective ways of tackling anger among teenagers. Instead of dismissing your child's feelings or scolding them unnecessarily, it's always better to provide them with your undivided support and love. This is a more productive and resourceful approach that goes a long way.