by Anger management
The aim of anger management is to lessen the physiological stimulation that anger creates as well as your emotional feelings. You cannot change, ignore, or get rid of the things or people who irritate you, but you can learn to control your reactions.
Strategies to keep anger control
Relaxation
Simple relaxation techniques, like deep breathing and relaxing imagery, can facilitate calm down feelings of anger. There are a lot of relaxation techniques like deep breathing, massage, meditation, yoga, biofeedback, music and art therapy, aromatherapy, and hydrotherapy.
Once you learn the techniques, you can call upon them in any situation. If you will master these techniques amazing changes in your life comes and you feel better and control your emotions.
Some simple steps you can try:
- Deep breathing: also known as diaphragmatic breathing allows more air to enter your body and can help you relax, which lowers stress and anxiety. Additionally, it can help you increase your attention span and lessen your pain.
- Use imagery; imagine a relaxing experience, from whichever your positive memory or your imagination of a good experience.
- Nonstrenuous: You can calm down and relax your muscles with gentle, easy yoga-style movements. Practice these techniques daily. When you’re in a stressful situation, get used to using them automatically.
- Cognitive restructuring
Cognitive restructuring means changing the way you think. Angry people tend to bother, swear, or speak in extremely colorful expressions that reflect their inner thoughts. When you are angry, your thoughts can become very exaggerated and overdramatic. Try replacing these thoughts with more rational thoughts. For example, instead of telling yourself, “Oh, it’s terrible, it’s all messed up,” say, “I know it’s frustrating and upsetting about it, but it’s not the end of the world or anger.”
Be cautious not to use words like “never” or “always” when talking about yourself or anyone else. “This machine will never work” or “You always forget something” are not only inaccurate, but they make you feel like your anger is justified and there is no way to fix the problem Also used for It also alienates and humiliates those who might be willing to work with you to find a solution. Remember there is no point in getting angry. It doesn’t make you feel better (or even makes you feel worse).
Logic overcomes anger because, even if justified, quickly becomes irrational. So apply cold and hard logic to yourself. Remember that the world is “not after you.” You are just going through the rough parts of everyday life. Doing this whenever you feel overwhelmed with anger can help you gain a more balanced perspective. Angry people tend to demand things: Fairness, Appreciation, Approval, and the willingness to do things one’s own way. We are all hurt and disappointed when everyone wants these things and cannot get them, but angry people demand them and when their demands are not met, their disappointment turns into anger. Angry people need to become alert to their own demanding nature and transform their expectations into desires as part of their cognitive restructuring. In other words, saying “I want” something is healthier than saying “I want” or “I must have”. When we don’t get what we want, we experience normal reactions like frustration, disappointment, and pain, but not anger. Some angry people use their anger to avoid hurt, but that doesn’t make the pain go away
Problem-solving
Our anger and frustration can be caused by very real and inevitable problems in our lives. Not all anger is inappropriate and is often a healthy and natural reaction to these difficulties. There is also the cultural belief that every problem has a solution, and knowing that this is not always the case increases our frustration. The best way to deal with this is not to focus on finding a solution, but on how to deal with and deal with the problem.
Let’s make a plan while checking the progress. Be determined to do your best, but don’t punish yourself if you don’t get the answer right away. If you do it with the best intentions and efforts and take it head-on and seriously, you are less likely to lose patience and fall into an all-or-nothing mindset, even if the problem isn’t solved right.
Better communication
Angry people tend to hurry and act on conclusions, and some of those conclusions can be very inaccurate. , calm down, and think about your answer. Think carefully about what you want to say without saying the first thing that comes to mind. At the same time, listen carefully to what the other person is saying and take your time before responding. Listen also to the root of anger. For example, you like a certain amount of freedom and personal space, and your “partner” wants more connection and intimacy. Don’t retaliate by painting your partner as a prison warden, warden, or albatross on your neck. Instead, listen to what’s behind the words. The message is that this person may feel ignored and unloved. It may take a lot of patient questions on your part, and it may need some breathing room, but don’t let your anger, or your partner’s anger, get out of hand. Keeping a cool head can prevent the situation from becoming catastrophic.
Using humor
Humor can help calm anger in many ways. It helps you get a more balanced perspective. If you get angry, curse someone, or refer to someone with imaginative words, stop and imagine what those words literally look like. Humor can always be expected to defuse tense situations.
The basic message of very angry people, Dr. Deffenbacher reads, “Things should go their way!” Angry people tend to think that they are morally right and that sabotaging or altering their plans is an intolerable humiliation that they do not need to suffer like this. Others may be, but they are not! When he feels this urge, he imagines himself to be a god or a goddess. He is the supreme ruler who owns streets, shops, and offices, walks alone, sticks his own way in every situation, and lets others reach out to him. The more detail he can include in his imaginary scene, the more likely he is to realize that he can be irrational. You will also realize how unimportant it is to offend you.
There are two caveats to using humor. First, don’t just “laugh off” your problems. Instead, use humor to help you meet them more constructively. Second, don’t indulge in harsh, sarcastic humor. This is just another form of unhealthy expression of anger. What all these techniques have in common is not to take you too seriously. Anger is a serious emotion, but when you think about it, it comes with some funny ideas
Changing your environment
Sometimes our environment causes frustration and anger for us. Troubles and responsibilities can brood over you and you feel angry at the “trap” you look to have collapsed into and all the surroundings that form that trap.
Set aside “personal time” during what you know to be the most stressful times of the day. An example of this is a working mom who has a solid rule that when she gets home from work, for her first 15 minutes, “nobody talks to mom unless the house is on fire.” After this brief period of quiet, she feels ready to deal with her children’s demands without condemnation.
Some other tips for easing up on yourself
Timing: Don’t discuss things at the wrong time, when you were tired r, not in good mood.
Avoidance: some time all things are not in your control so avoid them
Finding alternatives: when you think sometimes conditions are not favorable you find alternatives to run.
