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7 practical ways to control your anger
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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 in a group has a greater impact.
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7 Techniques To Manage Anger
- Sudarshan Kriya: a breathing technique that releases stresses accumulated as impressions.
- 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.
- Be aware of the emotion rising: it helps you to control it but regular meditation is required to sustain it.
- Accept anger: just accepting yourself for getting angry calms you down.
- 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.
- Smile more often: you cannot get angry when you’re busy smiling.
- 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.
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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.
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The role of anger
Anger is not actually bad for us - it alerts us to the fact that we've been wronged. The racing heart and hot face is your body preparing for a fight or flight response, energizing you to confr...
Managing your anger
Managing your anger is all about managing your thoughts. Your thoughts will determine how you respond.
Strategies like cognitive behavioral therapy can teach people healthier thought patterns.
The Angry Cognitions Scale (ACS)
It helps a user read a set of blood-boiling scenarios and rates how likely they are to have each of six possible reactions. It enables you to recognize unhelpful thoughts that cause a knee-jerk reaction. For example: When you are driving through a residential area, and someone backs their car out of a driveway and nearly hits you. There are six possible reactions:
- "They did that just so I'd have to stop." This is a fallacy known as misattributing causation - you don't know the other person's intentions.
- "They almost totaled my car." It catastrophizes a scary situation into utter destruction.
- "Nobody knows how to drive anymore" overgeneralizes a specific situation into a universal truth.
- "I was here first. They shouldn't have gotten in my way." Here you make an unreasonable demand that somehow other people should know where you're going.
- "That dumb jerk!" is inflammatory labeling that dehumanizes and insults the other person.
- "He must not have seen me" is adaptive and more likely to calm you down.
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“Other vices affect our judgment, anger affects our sanity: others come in mild attacks and grow unnoticed, b..."
Seneca, Greek Philosopher
Seneca’ Stoic Guide To Anger Management
- Practice preemptive meditation: decide ahead of time how to deal with angering things.
- Check anger as soon as possible: waiting can lead to loss of control.
- Associate with serene people: moods are infectious.
- Engage in relaxing activities: A relaxed mind doesn’t get angry.
- Seek environments with pleasing colors: external circumstances affect mood.
- Avoid discussions when thirsty, hungry or tired: you will be more irritable, and prone to escalate into anger.
- Use self-deprecating humor: counteracts anger in the self.
- Practice cognitive distancing: delaying responses by doing other things allows you a breather from tension.
- Calm your reactions: slow down your steps, lower the tone of your voice, impose on your body the demeanor of a calm person.
- Be charitable toward others: it’s a path to good living.
Epictetus, stoic philosopher
“Remember that it is we who torment, we who make difficulties for ourselves – that is, our opinions do. What, for instance, does it mean to be insulted? Stand by a rock and insult it, and what have you accomplished? If someone responds to insult like a rock, what has the abuser gained with his invective?”