Anger | Patience | Self Control | Peaceful Mind
There is hardly anyone who never gets angry. Anger or rage is one such human emotional state that all people have to go through at one time or another.
One of the four primary emotions is anger. These four emotions are anger, sadness, happiness, and confusion/fear. According to research, anger gradually escalates and sometimes leads to frustration and distress.
Subject - list
1. What is anger?
2. Helpful Anger Management Guidelines
- Write down experiences with anger
- Using the body scan activity
- Do aerobic exercise
- Mindfulness
- Deep diaphragmatic breathing
- Cognitive behavioral therapy
- Hormonal imbalance
- Communication training
- You can get professional help
- Try to keep your mind calm
3. The takeaway
What is anger?
Anger is an emotion that conveys your resistance to someone or your feelings toward people who have harmed you, according to the American Psychological Association.
Anger manifests itself in certain experiences and situations and takes you away from your positive lifestyle. It also works to break down your emotional world.
Responding to someone's anger with anger can damage good relationships and make those around you negative. In other words, anger serves to direct your actions in a positive or destructive direction.
Anger | Patience | Self Control | Peaceful Mind
Helpful Anger Management Guidelines
Here are some tips to help you manage your anger productively:
- Write down experiences with anger
This will let you know when you get angry and what things upset you, and what events can upset you. Writing down your anger experiences in a journal is an attempt to get to know yourself. It allows you to set tasks and create space for reasoning and self-evaluation.
- Using the body scan activity
Start focusing on the part of the body where you first feel angry. Draw your attention to that area or other parts of the body. If your anger is causing you physical stress, remember that it can hurt you emotionally in the long run.
- Do aerobic exercises
Sometimes anger even harms us physically. Both adolescents and adults have been proven to experience less aggression after engaging in physical activity, such as aerobic exercise. Running, cycling, swimming, and brisk walking are a few examples of these exercises.
Anger | Patience | Self Control | Peaceful Mind
- Brainstorming
You can also manage your anger through mindfulness meditation. It involves concentrating on your breath, a word, or a phrase, and it reduces your arousal. Mindfulness allows thoughts to come and go without judgment but involves connecting with the present moment and making room to choose your next action.
- Deep Diaphragmatic Breathing
Rhythmic and deep breathing reduces your anxiety and increases your productivity. Many online platforms offer deep breathing exercises with square breathing exercises. This exercise involves taking a deep breath in through the nose for four seconds, followed by the breath in for another four seconds, then exhaling slowly through the mouth, and then holding the breath once again for the final four seconds. This cycle is repeated slowly several times in succession.
- Cognitive Behavioral Therapy
The use of cognitive behavioral therapy aims to help you understand the thoughts that make you angry. For example, when you meet a partner and say, "He thinks I'm incompetent? How stupid!"
If you're stuck in this situation, you can use therapy to immediately offer a different approach, such as, “Maybe he misunderstood my comment. I'll talk to him to make sure he gets my point.” Understand it in a certain way.
Anger | Patience | Self Control | Peaceful Mind
- Hormonal Imbalance
Anger can also be brought on by hormonal imbalances in some people. Following healthy eating habits, staying hydrated, resting, and getting enough sleep can help alleviate this problem. Hormonal support on doctor's advice can give such people the strength to deal with anger outbursts.
- Communication training
When you're upset, the words that come out of your mouth obscure your ability to think clearly. Communication training can solve this problem. With its help, you can keep yourself calm in times of anger and avoid any abuse from your mouth.
- Seek Professional Help
If your outbursts of rage result in harm to you or others, you can get expert assistance from a therapist who is licensed and has received training in anger management techniques.
- Try to keep your mind calm
Even after using all of the above measures, you may not be able to get rid of your anger, but you will certainly be able to accept that everyone gets angry and that it is directly related to your mind.
Anger | Patience | Self Control | Peaceful Mind
3. The takeaway
Friends, we want to tell you that anger is not a "bad" emotion. It's just a feeling - one that comes out because of your thinking and your environment. You can try to control your anger using the remedies mentioned in this article.