Best ways to control Anger
Anger is one of the parts of human beings. Anger comes up whenever we feel life is unfair, whenever someone crosses boundary, orsimply because we are tired .The problem is not the anger itself, the problem is when it comes and damages your relationship. It also may damage your peace, self respect and so many other things that therapist have said who spent time with people every week as they learn to handle this powerful emotional called anger.
They are different ways tools which are practical and easy to use from today you can start it by trying these 10 different ways or steps.
Step1. we need to know our body is alarm signals, anger hardly explodes in vacuum. It will give warnings like your shoulder might be tensed, your face might get hot, your fist will start clenching your voice may go higher tone. these should be your personal red flags. so what’s the solution? The solution is the next time you feel any of the signs Leave Everything for 4 seconds put your hand on chest and quickly say and acknowledge I am getting angry. just naming it ensures the controls the rise. you have moved from reacting to noticing. this is where the control begins.
step 2.
We need to breathe to reset our brain. our body can’t stay in fight mode if we slow the engine .the breathing does it under minute we need to know the simple pattern . breathing through your nose for a flow count of 4 hold the air up to 4, let it out through for 6. you can repeat it 3 times. this technique for most people as is it works because it tells that we are safe now .the heart rate drops the focus in your head is clears you can think again.
3. we need to create a physical distance… if one stays in the same room where the person or the mess that is pushing is present, making you angry the anger will increase only. we just need to leave for a minute go to the kitchen step on to some of balcony,lock yourself in the bathroom , run your cold water over your face etc. small breaks help you prevent bigger regrets.
4. find the real reason.
all anger is loud but there is a very silent message . we need to ask ourselves what do I need that I am not getting .Are you tired,do you need rest? do you feel ignored ? you need to be HEARED write the need on a sticky note if you have. later when the anger has come down find a way to solve the reason of the ange.It can be a short sleep ,can be a conversation, texted SOS. when you meet the need ,the anger will subside down.
5. we need to use our energy safely .Anger is actually a fuel . let it runs through your muscles and not mouth. shake your arms as if you are trying to dry your nail polish . can do 10 squat also you can walk briefly around ,you can punch a pillow, there are so many ways in which you need to let your anger represent itself on non-harming things rather than using your mouth.
6. intentionally lower your voice.
yelling feels satisfying for 3 seconds and terrible for 3 hours. a soft voice does the opposite. practice this in mirror say the same thing in loud voice and then say comedy or whisper you will know that the whisper is actually very useful.
7. write down your anger
when the thoughts become ugly and are circling your head you need to get them out of your head .we need to scribble it on a piece of paper. you can be mean on that paper, you can call names then tear the paper into tiny pieces burning flash .this is a private venting no harm known audience. just a talk between you and your anger.
8. call a friend. This is a good approach to talk to someone who listens without actually fixing solution.Text or call someone whom you trust , whom you know that they won judge you. let them reflect back or say it back in their words .Hearing your feeling named will reduce the size.
9. Feeling to repair what you have broken during that anger.
. you might have said things which you did not like you might have real that you all hobby your kids or your friend but it is okay to say that no sorry nothing on whatever.
10. Always build yourself with resources which avoid anger. Proper sleep, right food or walking alone are few examples. There are so many ways in which we can have enough resources to tackle anger. Still feel the need to talk to someone then we at Raska Mon come on provide resources to help you deal with that