Top 12 Ways to Quickly Control Your Anger Dealing with anger is easy enough.
Dozens of stimuli test the human psyche every day: bad weather, unfulfilled obligations, difficulties at work and in personal life. But if ordinary people have learned to deal with them, the heroes, who often feel angry, find it difficult to control their emotions. This is partly due to high impulsiveness, underdeveloped empathy and low tolerance for frustration. With such a set it is difficult to cope with yourself in an extreme situation, to show patience,
Ukraine , Ukraingate , 5 , January , 2022 | Psychology
How to learn to manage anger that destroys relationships and negatively affects health?
Acknowledge the problem
You will not be able to take control of the situation as long as you deny your anger and run away from responsibility: “she proved me”, “I just have this character”. Leave an excuse. The habit of reacting to everything with irritation and anger is your real flaw. When you acknowledge this, the transformation process will go faster.
Find the real cause of anger
Often, anger is a false emotion that masks our shameful feelings. Think about what is behind your anger – fear, anxiety, guilt, dissatisfaction, insecurity? Why do you forbid yourself to express real emotions? What are you running away from, what do you want to achieve?
Stop winding yourself up
Look at the situation objectively: did the person want to touch you, or did you invent everything yourself and take offense, rushing to conclusions? Don’t build expectations, don’t decide everything for others – and then you will have less reason to be upset.
Share your emotions
Anger is a set of negative experiences that a person has had for too long. In order not to take the situation to extremes, stop collecting negative emotions – say something that offends or does not suit you, immediately. Then you will be able to solve the problem at the initial stage, allowing others to better understand yourself.
Put yourself in the place of the offender
When we are angry, it is difficult to think rationally, to care about the feelings of others. Try to look at the situation through the eyes of a partner: why did the person do it, did he really want to harm you, or did he have his own reasons? Think about how your opponent feels, what his truth is. This will calm your passion a bit.
Take responsibility for your own feelings
Tell me honestly: can’t you control your anger or just don’t want to? Like, let others accept you as you are. This is an infantile position. Stop fussing over loved ones, track anger at birth to prevent it in time. You are the master of your feelings, not they control you.
Track the trigger
If the irritating situation recurs, you do not need to react to it with the usual anger, try to find another way. To do this, make a list in advance of the circumstances that lead you half-heartedly, and then think about how to avoid them or solve them differently?
Give up categorical opinions
Eliminate from the lexicon categorical imperatives such as “always”, “never”, “nightmare”, “it’s all my fault”. And also learn to think more broadly, do not absolutize negative emotions. Instead of “you always spoil everything” say “in this situation you acted unwisely, I would like a different attitude to myself.” Instead of “tell the fool” about how many people with non-standard thinking. The same idea can be served under a different sauce and keep your nerves.
Learn to breathe deeply
Aggression forces the body to mobilize – muscles tense, breathing becomes more frequent, a person actively sweats. How to deal with anger if you are on the verge of a nervous breakdown? Take a deep breath and exhale very slowly, using the abdominal muscles. Then repeat the tactic until the body relaxes. If it doesn’t help – take a time-out and get some fresh air, take a warm shower to bring your thoughts in order.
Learn tolerance
The anger of others, their resentment and dissatisfaction can be caused by various reasons, do not take it all on. If you have been unjustly accused, you have been told a lot of bad words – do not argue, look for the root of the problem. Why does a person behave this way? Maybe she is not going through the best period in her life, she was betrayed, she is too tired? Provide support, not respond with appropriate aggression, and the opponent’s enthusiasm will subside.
Focus on solving the problem
When we are angry, the energy goes to thinking about resentment and relishing negative emotions, and this intensifies irritation and aggression. So direct your feelings in a constructive way – to find solutions to the problem, then there will be no time for anger.
Do sports
To reduce the concentration of cortisol in the blood, you need to give aggression a way out. It is better to do it through physical activity – running, cycling, boxing, barbell exercises. In this way you will not only calm the nervous system, but also increase production
serotonin, which will lift your spirits.
If you have not learned to control your anger with these tips, the problem may be deeper and more serious than it seems. Do not be afraid to seek professional help.
Source : Ukrgate
