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How Emotionally Intelligent People Deal With Anger

https://www.inc.com/justin-bariso/how-emotionally-intelligent-people-deal-with-anger.html

inc.com

How Emotionally Intelligent People Deal With Anger
Anger is an extremely powerful emotion. If you display it constantly, others will avoid you like the plague. On the other hand, keep it bottled up inside and you become a pressure cooker that will inevitably blow its top--leading to actions that you later regret.

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4 Steps To Controlling Anger

  1. Leave: getting away from the situation prevents regrettable instinctive reactions.
  2. Breathe deeply: research indicates deep breathing and repeating a calming phrase reduces anger intensity.
  3. Do something you enjoy: diverting your attention helps you to calm down.
  4. Do light exercise: this relaxes you and can relieve tension in your muscles.

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Finding Emotional Balance

Finding Emotional Balance

Recognizing that you need to choose your battles keeps you from becoming overly anxious and burning out.

Although anger can be positive and lead to action against unacceptable situations, thinking of the consequences of your reactions leads to more effective strategies.

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Emotional intelligence (EQ)

Emotional intelligence (EQ)

The ability to recognize and understand emotions, and use that information to guide decision making.

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5 efficient ways to express your anger

  • Practice meditation
  • Keep a journal
  • Do exercises
  • Prepare your favorite food yourself
  • Take steps towards accepting yourself and your emotions.

Accept and deal with your anger

Learning to accept and deal with one's anger is an important step to happiness.

Once you have accepted and come to release all the anger within, you will most certainly feel a huge amount of relief while actually avoiding possible internal illnesses.

Quick Tips For Anger Management

Eat well: Make sure you eat healthy vegetarian food.

Rest: Ensure at least 6-8 hours a day.

Meditate daily: can be done at any time, in a quiet place and doing so i...

7 Techniques To Manage Anger

  1. Sudarshan Kriya: a breathing technique that releases stresses accumulated as impressions.
  2. Sahaj Samadhi Meditation: through mantras, it helps the meditator to clear the layers of consciousness from the impressions stored in it, bringing better perception and calmness.
  3. Be aware of the emotion rising: it helps you to control it but regular meditation is required to sustain it.
  4. Accept anger: just accepting yourself for getting angry calms you down.
  5. Show anger, don’t get angry: showing and being angry are different. The former is an appearance and can be done without affecting your inner calm.
  6. Smile more often: you cannot get angry when you’re busy smiling.
  7. Recognizing anger's transiency: you get angry at something in the present. With proper training, you will be angry less frequently or for less time and prevent anger from becoming hatred.

Anger and Aggression

  • Anger: An emotion felt when we believe we have been wronged.
  • Aggression: is an act of expression of the anger, by our words our actions. Aggressio...

Validation and Boundaries

  • We can try and validate the anger felt by an individual by making them know that their anger is maybe justified while putting firm but respectful boundaries on their aggression.
  • We then need to be clear about what type of aggression we are willing to tolerate, setting boundaries on the unacceptable.
  • We may have to put our foot down and be ready to leave the conversation or escalate the issue, without falling into the trap of guilt and emotion.
  • If possible, we need to restart the conversation when things have cooled down, and diffuse the issue in a calm way.

Avoiding Speculative Self-Talk

Unchecked self-talk can easily turn into self-delusion. The stories we create almost always make you look like the good guy and cannot be termed as objective.

  • The way to get out of this speculative self-delusion is to avoid any speculation about other people's anger, at least initially.
  • Make sure to note down the facts of the situation. This can make the story less according to your gut instinct, and more towards the objective reality.

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