Manage your Anger

January 10th, 2010  |  Published in Health  |  1 Comment

  • Utilize the energy in a positive way. Exercise is the best. Moderate daily exercise helps keep the mind fit and expends the extra energy positively.
  • Do ten minutes of breathing exercises daily. You could even do this while driving or at work. Inhale and exhale deeply. This has been scientifically proven to calm the nervous system down.
  • Count to a hundred. Experts say that people often forget to count in a fit to rage, and that’s why it doesn’t work. They should practice doing this.
  • Try Jacobson’s technique:  When you feel a wave of anxiety or anger, scan your body immediately and try and locate a tense muscle. Then relax it. Locate another tense muscle. Relax that too. As your muscles relax, your heart rate and breathing both slow down and you begin to feel calmer.
  • Write your problems on a piece of paper. Feel free to abuse the person or situation that caused you this anger. Then burn the sheet or tear it up. Ideally, do this every night before bed. It apparently works wonders.
  • Try the empty chair technique. Visualize the person you are angry with sitting on a chair opposite to you. Shout or say what you want to the person. It’s an immediate release.
  • Keep a though dairy. Every night, pen down the number of times you got angry and showed it, the length of time you stayed angry, what you said and what was the trigger. This helps you understand you anger cycle. Self-realization is the first step to correcting an anger problem.
  • Coach yourself to express anger the correct way. For instance, if you are angry with your boss, write her/him a mail explaining all your points, rather than suppressing your anger.
  • Try and see humor in situations and avoid reacting immediately.
  • Share your anger with a person you are close to. That way, you will dispense with it.
  • A lot of anger is about expectations. Try and lower them.
  • Practice restraint. Before you say something to anyone, write it down on a piece of paper. Look at it again in the morning. This will give you time to calm down and think. Often, you will realize that the issue doesn’t bother you anymore.


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