Anger control strategies
3 months ago
726 بازدید
Dr. Bahman Pouragadham
TehranSurgeon - dentist
Rage
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Anger is a completely natural emotion, usually healthy and human....but when it gets out of control and becomes destructive, it can cause problems....problems in your personal relationships, in your work, and in your overall quality of life....and it can make you feel like you are in the shadow of unpredictable and powerful emotions....Traumatic or angry memories can trigger an internal event....Anger can come from worrying about problems....You can be yourself towards Be angry at a particular person or event.... Anger can be suppressed and then transformed or channeled.
Anger control solutions
### Exit the environment
The first step to control anger is to recognize its symptoms and not let them get worse, but always remember that when anger reaches its peak, it becomes very difficult to control it.. So, if you can't stop your anger in the early stages, one of the best ways is to leave the environment that made you angry... Most of the time, if you stay in an aggressive environment, it will lead to aggressive reactions.. #### Think before you speak
In the heat of the moment, it's easy to say something you'll regret later.. #### When you've calmed down, express your anger
As soon as you are able to think clearly, express your repressed feelings in a bold but non-confrontational way. Express your concerns and needs clearly and directly, without hurting others or trying to control them.
#### Give yourself a break
Entertainment isn't just for kids....give yourself short breaks on stressful days....a few moments of silence may help you feel more comfortable and ready to face what's ahead without getting agitated or angry.
##### do exercise
Physical activity can help reduce the stress that makes you angry.. ##### Identify possible solutions
Instead of focusing on what's driving you crazy, work on solving the problem. Is your child's dirty room driving you crazy? Close the door.... Is your spouse late for dinner every night?... Plan to cook in the afternoon or agree to eat alone a few times a week.... Remind yourself that anger doesn't fix anything, it can only make it worse.
###### Walk instead of driving
Walking is one of the best ways to get rid of anger....Avoid driving to avoid other dangers.
###### Count
Count to ten....if you're very angry, start counting from one hundred....During this time, your heart rate will slow and your anger will probably subside.
###### Take a deep breath
When you are angry, your breathing becomes slower and the more angry you are, your breathing becomes faster....Control this situation by breathing slowly and deeply....For deep breathing, take air in through your nose and out through your mouth....Do this inhalation and exhalation slowly and within a few seconds.
###### Distract yourself
When you are angry, quickly enter a quiet room, close your eyes and imagine yourself in a beautiful and relaxing environment....At the same time, focus on the details....for example, what color is the running water in this scene?...how high are the mountains?. How do birds sound?.. This exercise will help you calm down when you are angry.
###### listening to music
Let music wash away angry feelings... put on headphones and listen to your favorite music to wash away your anger... don't listen to loud music.
###### shut up
When your body temperature rises with anger, you may be tempted to allow yourself to say angry words.... These words usually hurt more than they do.... In such cases, like when you were a child, pretend that your lips are stuck together with glue and you cannot speak.
###### Laugh
Nothing but a good mood can remove the poison of a bad mood...
So whenever you are angry about something, find something that makes you laugh... for example, play with your children.
###### Give yourself a chance
Give yourself some time....sit away from others....in this moment when you are quiet, you can check what is happening and at the same time your emotions return to a neutral state....maybe even these short moments when you are away from others will be so useful for you that you decide to provide yourself with such an opportunity every day.
###### Write the subject and reason of your anger
What you can't say, maybe you can write....quickly, write down how you feel and want to react....when you write, your mind examines the topic and calms you down....then you can reevaluate the topic that triggered your feelings.
###### Practice Gratitude
When everything seems wrong, give yourself time and focus on the things that are right....think to yourself what good things you have in your life and be grateful for them....this will help you get rid of your anger and peace will replace anger.
###### Repeat your answer
By repeating the response you want to give to the upsetting topic or the way you react to it, you can control your anger. This exercise can even lead you to other possible solutions to control your anger.
###### Using the power of humor
The power of humor should not always be at the service of others, sometimes you need to use this power to cheer yourself up.... Similarly, when you are angry, try to recreate a funny memory in your mind and think about it in all the details.... This may not make you completely happy, but it will reduce your anger to a great extent.... provided you can think of a funny memory that is enough or remember a funny memory.... Necessary skills throughout life, which can always have positive effects on you.
###### Relax tight muscles
Massage is a relaxing massage for areas of tension, which are usually the shoulders, neck and scalp.... To relieve tension in the neck and head area, perform a simple massage to improve blood circulation.... For the shoulders, simply roll them to relax... and thus relax your mind.
Bahman Hossein Pouragadham
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