Anger is an emotion that every human being has felt at some point in life, as it is innate and guarantees survival. However, it can be harmful to the individual, especially if it is experienced intensely and frequently, and is expressed in an inappropriate way.
Has it happened to you? Have you ever felt anger consume you and make you do or say things that would not otherwise be part of your actions? So, discover a series of tips that will help you release anger in the best way.
Anger has been defined in various ways. Among the most accepted conceptions is to consider it a primary emotion, since it is innate, universal (it manifests in all cultures) and its function is adaptive. This affective state usually occurs when goals or objectives are frustrated, or when the satisfaction of a need is prevented.
The purpose of this response is to promote actions that stop threatening or harmful stimuli. In this sense, it prepares the individual for attack. That is why it has been classified as a reaction that seeks the survival and adaptation of the species.
For its part, the manifestation of anger involves the activation of cognitive, physiological and behavioral components in the human body. In addition, the intensity and duration of the emotion, the reasons that cause it and the actions to be taken will depend on various factors, such as culture, gender, genetics, social norms, etc.
However, anger does not always imply adaptation and survival many people have been harmed by the negative consequences of this emotion. Especially when intensity and frequency exceed expected levels.
The most common negative consequences are mistreatment of other people, revenge, distorted perceptions of reality, inability to adequately assess the situation, and health problems (both physical and mental).
Expressions of anger
Although anger is an emotional state that every human being can experience, not everyone expresses or manifests it in the same way. Three basic styles for coping with anger have been identified.
- Internal anger : consists of the constant repression and denial of thoughts and memories related to the situation that causes anger. Even feelings of anger, rage and / or rage can also be repressed or rejected.
- External anger : anger manifests itself through verbal or physical aggression towards other people or objects.
- Anger control : It is based on the search and implementation of strategies to solve the problem, as well as to reduce the intensity and duration of anger.
1. Accept anger and acknowledge it
First of all, anger must be recognized and accepted as a normal reaction. Feeling this emotion is not bad; instead, what is judged is what each one does with it.
2. Be aware of your thoughts and your bodily reactions
On the other hand, it is important to identify how that emotion is manifested in each one. One way is to ask yourself the following questions when you are angry: What do you feel? How does your breathing feel? What expression does your face have? Do you feel any tension in your body?
In addition, it is important to recognize what situations wake him up, what actions you usually take in those circumstances and what thoughts come to your mind. Identifying and being aware of these aspects is an important step, since it will allow the development of strategies that will facilitate the control of anger (such as relaxation techniques or breathing exercises).
3. Learn to relax your muscles
It is believed that a progressive muscle relaxation training would help to release anger appropriately. This technique consists, in general terms, of gradually contracting all the muscle groups and then relaxing them. It is recommended to do this activity both in stress-free moments and in situations that provoke anger.Take a deep breath to relax deep breathing helps relax your muscles and your mind.
4. Breathe in and out calmly
One way to control your emotions is to do the same with your breath. Most affective states, such as fear or anger, speed up breathing. So if you start to breathe in and out slowly and deeply, the body will begin to relax and the intensity of the anger will decrease.
5. Try to understand the situation and focus on solving the problem
Controlling or transforming anger does not mean forgetting the problem or ignoring the injustice. These can be resolved through assertive behaviors that do not involve raising one's voice, attacking or violating the other. In this way, disagreements can be expressed calmly and respectfully,
6. Challenge biases that incite inappropriate expressions
Beliefs that legitimize inappropriate expressions of anger have been identified, among which are the other person is responsible or guilty of my anger,I am guilty or responsible for the other's anger,if I get angry enough with the other then will do what I want, and so on.
7. Make meditation a practice
Meditation would be effective in releasing anger, since it encourages cognitive flexibility (ability to consider other perspectives or points of view), acceptance of negative emotions and detachment from prejudices, In addition, it reduces the stress on the body. These benefits are vital to coping well with anger.
8. Try to change that emotional state by smiling
Anger can also be transformed by smiling. This exercise can be accompanied by deep inspirations and exhalations; that is, smile as you breathe out the air.
9. Avoid venting anger by hitting objects
Many therapists used to advise release practices to release anger, such as hitting a pillow, slamming a door, kicking an object, and so on. However, this method only serves to make you feel better temporarily, since when anger is manifested in this way, it incites a state of exhaustion, rather than releasing anger.
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Healthy Mind