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How to Release Anger: Tips for Letting Go

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https://www.healthline.com/health/how-to-release-anger

healthline.com

How to Release Anger: Tips for Letting Go
Waiting in long lines, dealing with snide remarks from co-workers, driving through endless traffic - it can all become a bit much. While feeling angry by these daily annoyances is a normal response to stress, spending all your time being upset can become destructive.

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Control your breath to better control your anger

When you feel anger, try controlling your breath. This will result in your entire body instantly calming down. Remember, anger can never prove productive.

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Magical phrases to fight your anger

Whenever you feel angry, try repeating certain phrases that you know for a fact that will calm you down. If you do not have them already prepared, take a few minutes during a normal day to think ab...

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Fancy a happy place to keep your anger under control

Fancying a happy and calm place whenever you are angry helps you deal better with the negative feeling. Furthermore, focusing on both your breathing and your environment has a positive effect on yo...

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Moving calms you down

It is a well-known fact that if you feel upset or angry doing slow movements can help a great deal. Therefore, try calming down by taking walks or just standing up from your chair in order to go to...

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Fight your anger

There are at least a few ways to successfully fight your anger, if you really want this. Therefore, keeping a realistic image of the facts, speaking up your mind when upset or trying to lighten up ...

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Change your mind

One efficient way to calm down after an argument is to change your environment, as this will most certainly also result in a change of mind.

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Find the proper solution to calm your anger

Whenever you notice that there is something in your everyday life that makes you feel constantly annoyed, take a second to figure out where it all comes from. Once you have this figured out, it is ...

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Positive thinking and help can go a long way

If you come to realize that you have an issue of anger, try focusing on what is positive on your life. Moreover, if this does not work, try alternative solutions, like going to a specialist. Rememb...

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Dealing with your anger

Anger leads us to poor decisions, regrettable behavior, or hurt feelings. However, some anger leads to more significant consequences, like strained relationships or legal trouble.

The key to ...

Anger ≠ aggression

Anger is an emotion, while aggression is a behavior. They differ entirely in one central dimension - control.

  • You can't control your emotions directly. In the legal system, nobody gets sent to prison for how they felt, regardless of how angry they were. They get punished for what they do.
  • You can influence your emotions indirectly by how you think and behave. For example, when you focus on how terrible all the drivers in your town are, your anger will likely increase. But, if you listen to music and think about how grateful you are, your anger will probably subside.

Expressing anger

While you can't control your emotions of anger directly, you have control over your aggression, which is a decision to express your anger.

Aggression does not only involve acts of violence. Being overly-critical or judgmental of someone in your mind is an act of aggression, as is replying sarcastically or rolling your eyes at someone.

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Mindfulness

It involves paying attention to something while letting go of judgments and assumptions. Don’t try to change it. Instead, be open to the experience, regardless of whether you like or...

Knowing what triggers your anger

Usually we don’t even realize we’re angry until furniture is being broken. But if you know the circumstances that trigger your anger, you can avoid them or prepare yourself.

Emotions are made up of 3 components:

  • physical (the way your body responds when you experience an emotion),.
  • cognitive (the thoughts that go along with the emotion).
  • behavioral (the things you do or have urges to do when you experience an emotion). 

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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. Aggression can be insults, sarcas...

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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