How To Control Anger
- 1 How To Control Anger
It is true that each of us can get angry from time to time, but the problem arises when these episodes are repeated too often. If you feel that you are getting too angry too often lately, you will probably find it useful to learn about the following strategies and techniques in order to control anger.
When we are angry and angry, these emotions can do harm not only to people who are close to us, but also to our body. Various studies show that anger increases the likelihood of developing heart disease, especially in men .
It also causes problems such as stress, digestive system disorders, insomnia, headache, gastritis, etc. Therefore, it is very important to learn to control yourself in those cases when the body temperature starts to grow and the face turns red.
What is anger?
Anger is an emotion that can vary in intensity depending on the condition of the person and what caused it. The most mild variety, this discontent, the more serious – anger or fury. Anger can be accompanied by changes, both psychological and biological, because it raises blood pressure, the release of certain hormones (eg, adrenaline and cortisol) and promotes increased respiration.
The instinctive, natural manifestation of anger lies in the fact that we express it through aggression, that is, shouting, throwing things or even we can strike. The American Psychological Association argues that anger is a normal response to an external threat, we must fight to protect ourselves from greater evil. So, we can say that within reasonable limits anger is even necessary for our survival. Remember that only its extreme manifestations are dangerous.
Techniques and tips for controlling anger
Therapy or methods that help to relax are simply irreplaceable in order to control anger , and also to cope with the thoughts and feelings that caused this state of yours. How can you relax? For example, practicing meditation, yoga or tai chi gymnastics.
Close your eyes, breathe deeply through your nose and try not to think about anything. Do you think this is very difficult? Nothing, at least, is worth trying, and you will see that this will work.
Physical exercises that will clear thoughts
Physical exercises help to cope naturally with anger. But be careful, not all sports are suitable for this. If you are not very athletic, do not worry, you can always find a kind of sports activity that will help you relieve tension and, at the same time, bring joy and satisfaction.
You can engage in boxing, martial arts, such as judo, taekwondo, kickboxing. Or, maybe, riding a bicycle or a simple walk on foot will help to calm down and understand your feelings.
If you understand that anger is out of control, it’s worth going outside and getting some fresh air. In the gym, it’s useful to focus your efforts on abstracting from what made you angry (these may be the thoughts of your boss, your mother-in-law, or about who crushed your car this morning).
Identify the cause
Another good technique for dealing with excess anger is to face him face to face. This means that you need to look deep into yourself and find the reasons for this irresistible rage or other similar reaction. You probably do not even realize what exactly bothers you, or you should talk about it with a therapist or the person who is causing these feelings. You just need to concentrate and think that you can always find a solution.
If the situation gets out of control, do not worry about it, this you will not help yourself. If you can improve or change the situation, act quickly. Go to an appointment with a psychologist if you think that you can not cope with anger on your own, he will tell you different techniques, or just listen to your problems (because talking about everything that boils down is a great way to relieve tension).
To comprehend the situation rationally
When a person is possessed by anger, he can not think clearly. This is really a serious problem, but like everything, it also has a solution. First, you should try to avoid two words: “never” and “always”, because in this way you justify your anger and do not leave room to solve the problem.
Change the phrase “I’m always angry when I’m late” or “he can never be calm in a traffic jam” by “I’ll do my best not to be angry when I’m late again or stuck in a traffic jam on the highway.”
Pay attention to how you communicate
Sometimes we get angry because we are disappointed when someone did not fulfill our request. If we have explained many times what needs to be done, and still everything went wrong as we wanted, we can not always blame the other side for that. Maybe, we ourselves are guilty, because we could not properly explain what we want.
Listen carefully to what you say, ask the interlocutor whether he understood everything, explain all the unobvious moments, until your thought is completely clear to him. This will avoid many problems.
Have a short vacation
Or, if this is not possible at the moment, at least try to leave on weekends from home, to any new place in which you have never been. Get out of the routine for a short while , strolling in the park or sitting on the beach, stop thinking about problems for a while, take the time to think about what you really want and how to calm your feelings.
Try to avoid contact with things that annoy you (for example, busy traffic in the city or overload at work). Always think about the good, enjoy the fellowship with nature, breathe deeply, smell the flowers and laugh more.