While everyone experiences anger to varying degrees throughout their lives, it is normal for different people to express anger in different ways. Some situations also elicit different types of anger. It is common for anger to be expressed as an argument, shouting, or even cursing. On the more extreme side, some people may express their anger physically, by throwing or breaking things.
If you have feelings of anger or angry thoughts from time to time, it is important to address it. Although it is a natural feeling for everyone, we can all benefit from learning how to let go of anger in a healthy way. If someone experiences constant anger, it can affect their body physically, such as increasing their risk of infection heart and blood vesselsDigestive and immune issues. Chronic anger without proper coping mechanisms can increase the risk of injury Ulcersbowel disease, high blood pressureAnd the brain attackNot to mention the damage it can do to relationships with friends and loved ones, especially when it is caused by an exodus of anger.
Suppressed anger is not an ideal solution to anger management. However, it is possible to avoid illnesses and stress-induced events if you can practice healthy ways to let go of anger. Find out how to do it here, with our 11 best ways to manage and overcome anger in positive and productive ways.
1. A step away from the stand
If you feel your heart rate racing and your anger rising, learn to walk away before you release your anger in an unhealthy and unproductive manner, such as tantrums. Walking away from the situation gives your mind and body time to refocus and think of healthy ways to let go of anger.
For example, if you walk into the kitchen and see that your dog has gone into the trash again, it may be tempting to yell and yell at your furry friend. Instead, step away from the environment for a moment to allow your body (and mind) to calm down before dealing with the situation.
2. Stop and think
This will require practice, but try to stop and think before you act on your feelings. Your initial reaction may be anger, but if you give yourself a moment to think and allow the feelings to settle, you may find that you can see something in a clearer, calmer light.
“It is imperative that we have effective outlets for anger. For many of us, the release has to be physical. Hitting a boxing bag, intense exercise, lifting weights or yelling into a pillow can be examples here. Other people need more vigilance to get into the present and connect their minds and their bodies in a more efficient way.”
3. Take a deep breath
Many people who practice deep breathing find it very relaxing and relaxing. These people have also learned how to release anger in a healthy way. Deep breathing, also known as mindful breathing, helps stimulate relaxation and normalizes the parasympathetic nervous system.
While deep breaths are soothing, shallow breaths are not. To effectively breathe deeply, try to inhale slowly through your nose for a count of 3. Then exhale through your mouth for a count of again. Try to repeat this process several times. Your body will naturally relax even if you feel angry.
4. Scream into the pillow
Instead of yelling at a friend or co-worker, consider yelling into a pillow so you still feel drained from raising your voice. While it may sound silly, it can be a great way to get rid of anger in the moment without letting it explode on others.
Exercise is a particularly productive way to get rid of your anger. It is physically good for the body and great for your mental health. Any exercise, even a short distance, can increase the hormone endorphins in the body. Endorphins are a type of neurotransmitter that, when released, has been shown to relieve pain and provide a sense of wellness.
6. Use relaxing pictures
If you feel anger rising inside of you, try to think of a person or place that brings you peace. Maybe you can find pictures on your phone of a relaxing vacation recently, or a picture of your kids laughing. Looking at images like this can be a productive and effective way to dispose of anger appropriately.
7. Recognize and Avoid Triggers
Learning how to get rid of anger can be easier if you focus on identifying what triggers your anger. Is there a pattern to your anger? Does it always happen at a certain time or place? Is it usually the same person who brings out the feelings? Is a messy kitchen or playroom frustrating you? How about getting stuck in traffic?
Once you begin to recognize your triggers, you can learn to deal with them (or avoid them as much as possible). For example, you can’t always avoid a messy kitchen, but perhaps you can set a cleaning schedule with your partner and set proper hygiene expectations. If one of your triggers is traffic, perhaps you can leave earlier or later, or find an alternate route to avoid rush hour.
8. Reframe ideas
When we are angry, our thoughts can be exaggerated and exciting. We tend to use absolutes like, “everything Awful because the cake was spoiled! “or”nothing Ever worked in this house! It’s important to learn how to release your anger, but try not to use this kind of extreme language.
Replacing these absolutes with more logical terms can change the way you see things. For example, “Yes, I accidentally damaged the cake, but maybe we can go out for dessert. No one will care!” or “Yes, there may be a leak in the faucet, but I’ll fix it. It’s not the end of the world.”
9. Start blogging
mental health diary It has many benefits:
- Prioritize your fears, problems, and concerns
- Monitor daily symptoms so you can recognize triggers
- Provide an opportunity to identify negative thoughts and replace them with positive self-talk
Once you identify and record your stressors, it’s easy to discover solutions.
10. Try progressive muscle relaxation
Progressive muscle relaxation is a useful technique for relieving anxiety, anger, and tension. Learning how to get rid of anger through progressive muscle relaxation is actually quite easy.
To practice this technique, slowly tighten and then relax each muscle group, starting with your toes and working your way up to your head and neck. When you feel stressed and relaxed, you will find that you feel more calm and calm in general.
11. Contact a therapist
If you’ve tried these coping mechanisms, but aren’t feeling better, you don’t have to worry. These tips are just a starting point for positively redirecting your anger.
It’s okay if you feel you need to go beyond self-supervision strategies. You can search for a mental health provider. There are plenty of professionals who are trained to help people manage anger by developing realistic, practical solutions, so don’t be afraid or embarrassed if you need professional help.
Request support for anger management
Suppressing anger is not the answer at all. The danger of suppressing anger is that at some point it may turn into uncontrollable anger. While you can’t completely get rid of feelings of anger 100% of the time, you can they change How events affect you and how you respond to intense emotions. By controlling your anger, you and the people closest to you will be happier and healthier in the long run.
Learning how to release anger appropriately can be challenging. If you still feel irritated and exhausted, find out anger treatment Consult a therapist, counsellor, psychiatrist or other licensed mental health professional. Above all, they can help you figure out the cause of your anger and identify the causes of anger. They can help you learn how to unleash your anger in a productive way and identify other problem areas to develop an action plan to change.
Talkspace is a file Online therapy The platform that makes it easy to get the help you need. With the Talkspace Wizard, you can get your questions answered, learn effective coping techniques, and overcome your anger.
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