Anger is a normal emotion that can be helpful in solving challenges or problems, whether they arise at work or at home.
However, if anger results in hostility, outbursts, or even violent altercations, it can become a problem. Controlling your anger is crucial for preventing you from saying or doing something you could later regret. You can regulate your anger using particular techniques before it gets out of control.
1) Begin counting to 10 (or up). Start at 100 if you’re truly enraged. Your heart rate will slow and your rage should dissipate in the time it takes you to count.
2)Pause for a moment- Your respiration shallows and quickens as your anger increases. By inhaling slowly and deeply through your nose and exhaling slowly and out of your mouth for several seconds, you can reverse that trend (and your anger).
3)Exercise- It might help you to relax and control your anger. Take a stroll, go for a bike trip, or hit some golf balls. Anything that stimulates your limbs is beneficial for both your body and mind.
4)Let your muscles unwind- You are instructed to tension and gradually release each individual muscle group in your body one at a time. Take deep, thoughtful breaths as you tens and releases.
5)Say a prayer aloud- Find a term or phrase that promotes relaxation and clarity. When you’re upset, keep saying that word to yourself. Good examples include “Relax,” “Take it easy,” and “You’ll be OK.”
6) Stretch Neck and shoulder rolls are two fantastic non-strengthening yoga poses that can help you master your body and your emotions. No special tools are needed.
7)Disappear mentally-Close your eyes, enter a quiet space, and practice picturing yourself in a peaceful setting. Consider specifics in the fictitious scene, such as the color of the water. Which mountains are the tallest?
8)Sing some songs- Allow music to distract you from your emotions. Incorporate earplugs or sneak away to your car. Turn up your favorite music and let out some steam by sashaying, bopping, or humming.
9) Stop speaking– When you’re upset, you might be inclined to let your temper flare, but you’re more likely to hurt yourself than help. Like when you were a child, make out that your lips are taped shut. It will give you time to gather your ideas if you wait a bit before speaking.
10) Pause for a moment- Take a break for yourself. Get a seat alone. You can think things over and bring your emotions back to balance during this peaceful period. You might even decide that this time alone is so beneficial that you want to include it into your regular calendar.
11)Do something- Utilize your anger’s energy. Join the petition. Send a memo to a representative. Give someone else a good deed. Put all of your passion and emotion into something constructive and beneficial.
12) Maintain a journal.- Maybe you can write what you can’t say. Write down your thoughts and desired reactions. You can relax and reevaluate the circumstances that led up to your sentiments by processing it through writing.
Everyone occasionally feels angry, which is a common feeling. Finding healthy strategies to deal with anger is necessary if you see that your anger manifests itself in violence or outbursts.
If none of these suggestions work, think about consulting your doctor. You can work through underlying issues that may contribute to anger and other emotional problems with the assistance of a mental health professional or therapist.
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Writer
Fahima Akter
Content Writing Intern
YSSE