What is Anger?
Anger is an emotion characterized by antagonism toward someone or something you feel has deliberately done you wrong. Anger can be a good thing. It can give you a way to express negative feelings, for example, or motivate you to find solutions to problems. But excessive anger can cause problems.Ten ways to release anger from you.
There are three types of anger which help shape how we react in a situation that makes us angry. These are: Passive Aggression, Open Aggression, and Assertive Anger. If you are angry, the best approach is Assertive Anger. Big words, but check out what each type really means.
Ways to Release Anger:-
1.Take Deep Breaths: When you take a deep breath in, your heart rate quickens slightly. As you exhale, your heart rate slows. Repeated deep breaths will naturally bring your heart rate more in sync with your breath. But if you’re stuck shallow breathing, that endorphin release doesn’t happen.
Taking deep breaths can help you voluntarily regulate your ANS, which can have many benefits — especially by lowering your heart rate, regulating blood pressure, and helping you relax, all of which help decrease how much of the stress hormone cortisol is released into your body.
2.Recite a comforting mantra: Positive affirmations are phrases or mantras that you repeat to yourself, which describe a specific outcome or who you want to be. At first, these affirmations might not be true, but with constant repetition, your subconscious mind will start to believe them. And eventually, these affirmations will become your reality.
3.Try visualization:Visualization is the process of putting together visual mental imagery of what you are wanting to manifest. Consequently, you can start to gain emotions associated with the desired image. Visualization is a cognitive tool accessing imagination to realize all aspects of an object, action or outcome. In psychological practice, visualization is often used to mentally rehearse an action or bring a patient to a state of relaxation.
4.Mindfully move your body:Mindful movement is something that sounds way more complicated than it actually is. In the simplest terms, mindful movement is a great way to check in with your body and what it’s asking for in terms of physical activity, rather than forcing it into something you feel like you “should” be doing.
5.Check your perspective: Immersing yourself in someone else’s story or experiences while talking one-on-one is another great way to experience a different point of view. When you talk with other people, listen closely. Make sure to listen even if you don’t share their perspective and disagree with what they have to say.
6.Express your frustration: Cry. When you feel deeply sad, crying works beautifully. Punch. If you feel very angry, you may feel the desire to hit something. Write. Writing can help to clear the overwhelm of information in your head. Talk. Create Art.
7.Defuse anger with humor:There will be times in life that you find yourself angry because of something someone did or a situation you are in. Or you may be in a situation where other people are getting upset with you or someone else. Feeling angry is a normal emotion for everyone. Even still, you want to manage your anger appropriately so that it doesn’t become destructive.
You also may want to diffuse tension with others when you can tell that someone is getting angry. You can use humor to release anger if you develop your sense of humor and recognize anger when it arises in yourself or someone. Then make sure you are using humor appropriately to help release anger in the situation.
8.Change your surroundings:Redecorate your space.
Change to a co-working office. Move to a new city. Bring in new team members. Walk to work.
9.Recognize triggers and find alternatives:Identify Your Triggers. Take out a piece of paper and a pen or pencil. Find a quiet, private place to record your thoughts during this exercise. Be aware that this exercise may cause you some distress because you’ll be thinking about situations that trigger your symptoms, so plan to do something soothing afterward.
10.Focus on what you appreciate:Keep a journal and write down what you are grateful for daily. Be present and live in the moment. Stop comparing yourself to others. Volunteer.Express your feelings. Spend time with loved ones. Practice self-care daily.
Please don’t take it personally, but regardless of how hard you have worked, you are not finished yet. Learning the skills and techniques of successfully managing anger is a lot like learning a new language. You can never learn “whole language,” because you can spend the rest of your life learning nuances, local phrases, and new vocabulary.
Anger is an emotion that is exceedingly complex. You may find that you will encounter new annoyances at new phases of life—new pet peeves or new habits about people that drive you nuts. You will lose your patience in new and creative ways. All of that is normal and predictable. After going through this program, the advantage you gain is that fewer things will make you angry .