I'm a big guy. When I get angry, people get scared and accuse me of threatening them. How do I stop this? I'm not actually a violent person.

It can be challenging to manage anger, especially when it affects how others perceive you. Here are some strategies to help you manage your anger and improve how others see you:

Understanding Anger

• Recognize Your Anger: Be aware of when you're feeling angry. Notice the physical sensations in your body, such as tension or increased heart rate35.
• Identify Triggers: Reflect on what triggers your anger. Is it frustration, injustice, or something else? Understanding your triggers can help you prepare for situations that might make you angry4.

Anger Management Techniques

• Breathing Exercises: Practice deep, slow breathing to calm your body and mind. This can help reduce the intensity of your anger5.
• Progressive Muscle Relaxation: Tense and then relax different muscle groups to release tension5.
• Mindfulness and Visualization: Use mindfulness techniques or visualize a calm place to help manage your emotions35.

Exercise for Anger Management

• Physical Activity: Engage in regular exercise, such as walking, running, or strength training. Exercise can help reduce stress and improve mood15.
• Mindfulness-Based Exercises: Try activities like yoga or tai chi, which combine physical movement with mindfulness and deep breathing1.

Communication and Perception

• Assertive Communication: Learn to express your feelings and needs clearly without aggression. This can help others understand you better and reduce fear2.
• Self-Reflection: Consider how your size and presence might affect others. Be mindful of your body language and tone to ensure you're not unintentionally intimidating2.
• Seek Feedback: Talk to trusted friends or family members about how they perceive your behavior when you're angry. Use their feedback to adjust your communication style.

Lifestyle Changes

• Stress Management: Regularly practice stress-reducing activities like meditation or deep breathing to help manage overall stress levels2.
• Sleep and Well-being: Ensure you get enough sleep and maintain good physical health, as these factors can influence your mood and anger levels2.

By implementing these strategies, you can better manage your anger and improve how others perceive you.