Anger Management: 5 ways to control your anger.
Anger is a typical and even beneficial emotion. Do you become enraged when someone cuts you off in line at the mall? Does your blood pressure spike when your preferred individuals refuse to cooperate?
However, it is necessary to respond positively. Like other emotions, anger is accompanied by physiological and biological changes; when you become furious, your heart rate, blood pressure, energy hormones, adrenaline, and noradrenaline increase.
There are both external and internal causes of anger. You could be furious at a specific person (such as a coworker) or an incident (such as a traffic jam), or your anger could result from fretting or dwelling on your personal concerns. Additionally, memories of unpleasant or enraging situations might generate anger.
Anger that is out of control can be detrimental to your health and relationships. Here are five strategies to moderate anger:
Slow down and listen to your body’s wisdom:
Anger frequently accompanies a sense of urgency. You may think, “We must figure this out immediately!” or “Justice must be served immediately!” While it is essential to confront what has occurred, our words and actions rarely produce the desired results when we are still emotionally charged. Therefore, it is essential first to calm down and take care of yourself.
If you observe bodily tension, bring relaxation into the affected area. If you are overheating, apply an ice pack to your neck. If you sense the want to flee, give yourself permission to take a short walk and gather your thoughts. If you feel the urge to fight, find a way to release that energy by going for a walk or doing something you enjoy.
Take deep, calming breaths:
The sensation of fury is demanding and draining. Take at least seven deep breaths to calm your body and mind. Deep, steady breathing might assist in resetting the neurological system.
If you’re in a heated debate, you should first slow down and think through your comments. Angry people tend to jump to conclusions and act on them, and some of those conclusions can be highly erroneous. Slow down and think carefully before saying what you want to say. Simultaneously, listen closely to what the other person is saying and take your time before responding.
Keeping your cool can help you avoid a bad situation. It is natural to become defensive when you are criticized, but do not fight back. Instead, pay attention to what’s beneath the words: the message that this person may feel neglected and unwanted.
It may take some patient probing on your part and some breathing space, but don’t allow your anger or that of your partner to spin out of control.
Take a break.
Timeouts are not just for children. Allow yourself short breaks at stressful times of the day. A few moments of silence help you feel more equipped to deal with what comes next without becoming irritated or upset.
Never keep a grudge.
Forgiveness is a powerful asset. Allow anger and other bad emotions to crowd out happy emotions. You may become overwhelmed by your own bitterness or sense of injustice.
Forgiving someone who has irritated you may help you learn from the experience while strengthening your friendship.
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