Anger is a natural feeling that we all experience from time to time. It can be caused by a particular event or situation, or it can be a build-up of stress and frustration.
When we feel angry, our heart rate and blood pressure increase, and we may feel tense or flushed. We may also clench our fists or teeth, and our breathing may become shallow.
Anger is not always a bad thing. It can be a positive force that motivates us to take action or make changes. However, it can also lead to negative behaviours like aggression, violence or self-destructive behaviours.
Here are some ways you can control your anger:
1. Count down
To count down (or up) to 10. Start at 100 if you’re really mad. As you count, you will notice your heart rate slowing and your anger subsiding.
2. Take a breather
When you get angry, your breathing becomes shallower and speeds up. But did you know that you can actually reverse this trend by taking slow, deep breaths from your nose and exhaling out of your mouth for several moments?
This simple breathing exercise can help to calm you down and prevent your anger from escalating. So next time you feel yourself getting angry, try taking a few slow, deep breaths and see if it makes a difference!
3. Play some tunes
Sometimes when we get angry, it can be tough to control ourselves. But did you know that listening to music can actually help calm you down?
Studies have shown that music can have a positive effect on our emotions, helping to lower stress levels and anxiety. So next time you’re feeling angry, try putting on some of your favorite tunes and see if it doesn’t help you relax and regain control.
4. Stop talking
One way to do this is to simply stop talking. When you’re feeling angry, take a step back and don’t say anything. This can be tough, especially if the person you’re angry with is pushing your buttons. But it’s important to remember that the things you say when you’re angry can often make the situation worse.
If you’re angry, you might say something you regret, so it’s better to stay calm. Pretend your lips are glued shut, as you did when you were a kid. You will have time to collect your thoughts if you do not speak in this moment.
5. Take a timeout
You deserve a break. Stay away from others. You can use this quiet time to process events and return your emotions to neutral. This time away from others may be so helpful that you will want to schedule it into your daily routine.
If you’re feeling angry, frustrated, or just plain down in the dumps, it can be tough to shake off that bad mood. But there’s one guaranteed way to turn that frown upside down: laughter.
That’s right, laughter really is the best medicine. It’s been shown to boost your mood, relieve stress, and even improve your immune system. So if you’re looking for a quick pick-me-up, try one of these laughter-inducing activities:
-Play with your kids or pets. They’re sure to make you crack a smile (or two).
-Watch a funny movie or TV show.
-Scroll through some hilarious memes.
-Check out a local comedy club or stand-up comedy show.
-Listen to a funny podcast.
Just a few minutes of laughter will help diffuse your anger and put you in a better frame of mind. So go ahead and let yourself laugh it up!
7. Mentally escape
To relax, find a quiet room, close your eyes, and imagine yourself in a peaceful setting. What color is the water in the imaginary scene? To what height do the mountains extend? The birds sound like they are chirping. This practice can help you find calm amidst the storm of anger.