6 Easy Techniques for Controlling Your Anger
Anger can be accompanied not just by psychological changes but also biological changes, because blood pressure, the production of certain hormones and breathing all increase. It is essential to learn how to control our anger.
It is true that everyone gets angry from time to time, but problems arise when these episodes are repeated too often. If you think you’ve been too “grumpy” lately, it might be good for you to consider the following strategies and remedies for controlling your anger the natural way.
Rage and anger can wreak havoc not only on the people around us, but also on our own body. Many studies indicate that anger increases the chances of developing certain heart conditions, especially in men. It also causes problems such as: stress, indigestion, insomnia, headaches, gastritis, etc. It is therefore vital to learn to control those moments when our temperature and the redness of our face begins to rise.
What is anger?
Anger is an emotion that can vary in intensity depending on the condition of the person and what triggers it. The milder form is severe displeasure and the extreme form is rage or fury. It can be accompanied by changes both psychological and biological, because it increases blood pressure, the production of certain hormones (such as adrenaline and cortisol) and breathing.
The instinctive, natural way that we generally express our anger is through aggression, either by screaming, throwing things or striking something or someone. The American Psychological Association states that anger is a response to an external threat, where we must fight to defend ourselves from a greater evil. However, it is worth knowing that although a little anger is necessary for our survival, extremes in anger are always harmful.
Techniques and methods for controlling your anger
Relaxation therapies or methods for relaxing can do wonders for reducing stress and anger, as well as the thoughts or feelings that lead you to feel that way. How can you relax? By meditating, such as doing yoga or tai chi. Close your eyes, breathe deeply through your nose and try to not think about anything. Do you think it is too difficult? Don’t worry about it, and at least give it a try and see how you start to become more relaxed.
Physical exercise helps to eliminate anger naturally. But beware, not all sports and disciplines are helpful. If you are not the athletic type don’t worry, you will always find some activity that helps you release tension and at the same time will be enjoyable. For example you can try boxing or martial arts like judo, tae kwon do, or kickboxing. Or maybe going for a bicycle ride or walking will help prevent a moment of wrath.
If you realize that your anger is starting to rise, go for a walk and get some air. When you are in gym class, focus your energies on eliminating anything that is making you angry (you might think of your boss, your mother or the guy who hit your car).
Know the problem
A good way to eliminate excessive anger from our body is by dealing with it. This means looking deep within ourselves at what are the causes of our anger or our reactions. You may not have realized what is bothering you and it may help to talk about it, either with a therapist or with the person who creates these feelings in you. You must be focused and think that everything has a solution.
If the situation is out of control, it isn’t worth fretting over. If there are improvements or changes that can be made then get to work and do them. Make an appointment with a psychologist if you think you can’t deal with your anger by yourself. A psychologist will know how to help by means of various techniques or simply by listening to you complain about your problems (because venting is a great way to release tension as well).
Think rationally about the situation
When anger begins to dominate us, we can’t think clearly. This really is a problem that has a solution, just like everything else. First, you should try to avoid two words: “never” and “always,” because you will only justify your anger and not allow looking for solutions to what is happening. Change the “I’m always angry when I’m late” or “you can never be calm in a traffic jam” to a “do my best to calm down the next time I don’t arrive on time or get stuck in rush hour.”
Improve your communication
Sometimes we get angry because frustration gets a hold on us. If we talked to a person on more than one occasion and things did not go as we wanted, it is not always the other person’s fault. Maybe it is our fault for not explaining well what we wanted. Listen carefully to what you say, ask the other person what they have understood from your words, and answer their questions until everything is cleared up. This will prevent many problems.
Take a Vacation
Or if you cannot do that, at least take a weekend break in a place other than your home or somewhere that you are not used to. Get out of your routine a little, walk through a park or on the beach. Stop thinking about your problems but instead take time to think about what you want and how to calm your spirit. Try not to make contact with those things that annoy you (such as traffic in the city or working too much). Always think positive, take advantage of contact with nature, breathe deeply, enjoy the aroma of a flower and laugh more.