How to control anger: 7 tips to stay calm as the Buddha
As much as we seek inner peace, the truth is it only takes a few seconds and a turn of events so that we get angry. And this is not an isolated event; it is more or less every day of our lives in the life of the fast-paced city. We are constantly angry or upset anything – the traffic, the weather, the government, the state of things, working life, weight problems, does not meet the objectives, a fight with a friend, or autoricksaw drivers who try to cheat. There is no respite.
Anger, volatile emotion, can not be a pleasant experience, but the fact is that it is an important form of expression in which you leave your feelings. Therefore, it is OK to get angry and express how you feel, or even put the energy to good use. excessive or chronic anger, however, is what has an impact on their health, where the physiological and biological changes that affect heart rate occurs, blood pressure, anxiety levels, etc; and is an obstacle to relations with near and dear ones as land hurt their feelings.
The impact of excessive anger
According to a study by the University of Pittsburgh, negative emotions such as anger, anxiety and depression not only affect the functioning of the heart, but also increase the risk of stroke. the continued stress increases the risk of atherosclerosis and cardiovascular disease, evoking negative emotions which, in turn, increase the levels of pro-inflammatory chemicals in the body.
In the book, Beyond Anger: A Guide for Men: How to break free from the grip of anger and get more out of life, the author, Thomas J. Harbin, said: “Research indicates that high levels cause hostility to ulcers, heart disease and other physical illness. too much anger leads others away and leave you alone. ruins tantrum weddings, prevents him from advancing at work, and acts like a ball and chain dragging down and hinder your progress in most areas of life. ”
The renowned American psychologist Charles Spielberger, who has conducted several studies related to anger, anxiety and depression, had developed “state-wide trait anger”. It defines the status of anger as a temporary emotional state and trait anger as a general tendency to react angrily to perceive situations. the fact is that emotions vary from person to person, and also its ability to deal with it. Some people are “hot-headed” compared to others, and as such, they have trouble dealing with anger. We all respond to anger, both consciously and unconsciously.
How to Curb Anger
According to experts of the American Psychological Association, there are three main anger management approaches and they are the expression, suppression and soothing. “Expressing your angry feelings in an aggressive authoritarian manner, is not the healthiest way to express anger. To do this, you must learn to do what is clearly their needs, and how to get them met, without hurting others. ”
“Anger can be suppressed, and then converted or redirected in a more constructive behavior. This happens when you hold in your anger, stop thinking about it and focus on something positive.” However, it is important to express how you feel because unexpressed anger can create other psychological problems.
And finally calm. “This means not just controlling your outward behavior, but also controlling your internal responses, taking steps to lower your heart rate, calm, and let the feelings go away.”
Easier said than done, the anger management requires skill and a little effort on your part to the handle. If you have been struggling with the last wave of anger, here are some tips that can help –
1. The work he
As they say, when in doubt developed. Physical activity is one of the best outlets to release all negativity from your mind. When your mind is clouded, even trying some basic exercises, such as stretching can help you feel lighter. This will help you release tension and do not worry. If you have access to the gym, try to burn some extra calories without effort, of course, yourself, or just jogging.
2. Expressing Anger
“The kidnapping or holding anger is not healthy. Therefore, we should not hesitate to talk about it. In fact, emotional expression can be in the form of art, dance, movement, the writing or any other form of creative expression. wrath, if expressed productively, can have a positive role. Remember, it is okay to be angry, but be able to channel in the right direction rather than simply delete “says Dr. Roshni Sondhi, psychologist, Department of mental Health, Fortis Healthcare.
Most experts also suggest to address the issue and express themselves through the use of “I”. Example: I am angry that so and so on. My feelings were hurt for these reasons. This will also avoid blaming or criticizing others.
3. breathe, and breathe
There is a reason that yoga helps us calm. Focusing on breathing helps to channel the energies in us, producing a change. Savasana, also known as the corpse pose, is considered one of the most effective tools to curb anger. Then you have to lie on the ground, arms and legs relaxed. Your palms should face upward and open feet. Then just close their eyes and concentrate on your breathing, because it stabilizes the tempo, which you feel relaxed. Even a few minutes of meditation can work wonders.
4. Count to 10
Most experts often suggest count to 10 before expressing his anger. “Neurological angry response lasts less than two seconds,” says Ronald T. Potter-Efron, co-author of releasing anger. Therefore, this small period of time is sufficient to repress anger, helping to think before reacting to the heat of the moment.
5. The power of water
“Anger is like flowing water; There is nothing wrong with that, as long as you let it flow hatred is like standing water ….” – C. joybell C.
Anger must flow out of your body so it can function properly. And what better way to use the soothing effects of water to cool. There’s nothing like diving into a pool of water, then turns to release all the tension in your mind. In addition to losing a few calories, but also a great way to rejuvenate. Even listening to the sound of falling water and waves in the sea that can bring inner peace. Or just go for a good long shower to relieve stress and unclog his mind. You say let it flow.
6. Take a break
“Move away from the heated position (if possible). In times of crisis, or when a heated debate or anger explosion, it is best to take some time off temporarily away from the situation. It gives time from person to calm down, “said Dr. Roshni Sondhi.
Taking a break will also reinterpret the situation may detect their own mistakes and face the situation in a better way.
7. Against the law
“One of the quickest ways to change the ways of painful sensations is to act otherwise. Smile instead of frown. Talk quietly rather than strong. Relax rather than tighten. Disengage rather than attack. empathy instead of judgment, “Matthew McKay and Peter Rogers authors said, anger control Manual. Most of us also remember the popular Hindi movie Munna Bhai MBBS, where Dr. JC Asthana (Boman Irani) uses laughter as a way to let their feelings of anger.