How to deal with anger
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In this post we look at how different sources on the internet view anger management.
At Healthline, anger is described as a positive emotion, much as we do on Emotfit:
Anger is a normal feeling and can be a positive emotion when it helps you work through issues or problems, whether that’s at work or at home.
The Healthline article outlines 25 ways to control anger. The following items reflect methods described on Emotfit:
Progressive muscle relaxation calls on you to tense and slowly relax various muscle groups in your body, one at a time. As you tense and release, take slow, deliberate breaths.
Neck rolls and shoulder rolls are good examples of nonstrenuous yoga-like movements that can help you control your body and harness your emotions. No fancy equipment required.
Harness your angry energy. Sign a petition. Write a note to an official. Do something good for someone else. Pour your energy and emotions into something that’s healthy and productive.
Turn your anger into a tangible production. Consider painting, gardening, or writing poetry when you’re upset. Emotions are powerful muses for creative individuals. Use yours to reduce anger.
On Emotfit we consider relaxation (number 4 above) to be fundamental to emotional fitness in all areas. Stretching (number 6) is a form of bodywork. Taking action (number 11) and finding a creative channel (number 26) are both forms of channeling.
At the Mayo Clinic they recommend the following in their list;
3. Get some exercise
Physical activity can help reduce stress that can cause you to become angry. If you feel your anger escalating, go for a brisk walk or run, or spend some time doing other enjoyable physical activities.
9. Practice relaxation skills
When your temper flares, put relaxation skills to work. Practice deep-breathing exercises, imagine a relaxing scene, or repeat a calming word or phrase, such as "Take it easy." You might also listen to music, write in a journal or do a few yoga poses — whatever it takes to encourage relaxation. They have further in depth information about relaxation which explores three different types of relation: Autogenic, progressive muscle and visualisation.
The American Psychological Association recommends:
Simple relaxation tools, such as deep breathing and relaxing imagery, can help calm down angry feelings. There are books and courses that can teach you relaxation techniques, and once you learn the techniques, you can call upon them in any situation. If you are involved in a relationship where both partners are hot-tempered, it might be a good idea for both of you to learn these techniques.
Similarly, the British NHS says:
Breathe out for longer than you breathe in, and relax as you breathe out. "You automatically breathe in more than out when you're feeling angry, and the trick is to breathe out more than in," says Isabel. "This will calm you down effectively and help you think more clearly."
Exercise can help with anger
Bring down your general stress levels with exercise and relaxation. Running, walking, swimming, yoga and meditation are just a few activities that can reduce stress. "Exercise as part of your daily life is a good way to get rid of irritation and anger," says Isabel.
Three types of relaxation techniques.