6 PRACTICAL WAYS TO DEAL WITH ANGER
Anger is a normal, healthy emotion. But it becomes unhealthy when it flares up
all the time or spirals out of control. Negative anger has
serious consequences for your relationships,
your health, and your state of mind. The good news is that getting anger under
control is easier than you think.
Anger is a very powerful feeling that can happen when you are
frustrated, hurt, annoyed, or disappointed. Anger can help or hurt you,
depending on how you react to it. If you can react without hurting someone
else, it can be a positive feeling.
If you hold your anger inside, it can lead to passive
aggressive behavior like ''getting back'' at people without telling them why or
being critical and hostile toward yourself and others. Knowing how to recognize
and express these feelings in appropriate ways can help you handle emergencies,
solve problems, and hold on to meaningful relationships.
Like any emotion, anger is conveying a message,
telling you that a situation is upsetting, or unjust, or threatening. So, while
it’s perfectly normal to feel angry when you’ve been mistreated or wronged,
anger becomes a problem when you express it in a way that harms yourself or
others.
When you’re angry, you
might feel anywhere between a slight irritation to rage, so here are 4 ways
that could help you in dealing with anger.
1. Pause:
When you feel angry about
something, it’s almost impossible to deal with the situation in a productive or
helpful way. If you feel yourself losing your cool, just walk away from the
situation for a while. You’ll deal with it better when everyone, yourself
included, is feeling calmer.
2. Count to 100:
I know this one seems pretty basic, but it works
trust me, I can’t count how many times this method has worked for me. Thinking
about something other than what’s making you upset for 100 seconds can help you
avoid blowing a fuse. It gives you a chance to gather yourself and your
thoughts before you do anything else.
3. Listen:
Listen not to respond but
to understand. This can be quite difficult when you getting upset, but
Listening can help improve communication and can build trusting feelings
between people. This trust can help you deal with potentially hostile emotions.
A useful communication exercise is to say to someone, “Let me make sure I
understand what you’re saying” and then restate back to them what you perceive
as their main message or point of view. Often, this approach helps to clarify
misunderstandings that can lead to frustrations, and help identify issues on
which you may ultimately “agree to disagree” without turning into a fight.
Practice good listening skills.
4. Just
Don’t!
When
angry, avoid using recreational drugs and drinking alcohol, which can make you
less able to handle frustration. Yes, a lot of people say they drink to
help them calm down , but in reality what happens is at that moment when you
drinking you are distracting yourself from the negative emotion just like
the counting to 100 technique we
discussed. Alcohol can loosen your inhibitions so that you say or do
something you normally would not do.
5. Support
Systems:
Get
support from others. Talk to someone about how you feel, not someone
you know very well would support you even when you are wrong, find someone who
is practical and unbiased. Talk through your feelings and try to work on
changing your behaviour. Try to gain a different perspective by putting
yourself in another's place.
6. Learn
to be assertive:
Learn
to express your feelings calmly and directly without becoming defensive,
hostile, or emotionally charged. Read self-help books or seek help from a
professional therapist to learn how to use assertiveness and anger
management skills.
Although
expressing anger is better than keeping it in, there’s a right way to do it.
Try to express yourself clearly and calmly. Angry outbursts are stressful to
your nervous and cardiovascular systems and can make health problems worse.
these are really practical ways.
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Thank you.
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