Magical phrases to fight your anger - Deepstash

deepstash

Beta

Get an account to save ideas & make your own & organize them how you wish.

deepstash

Beta

How to Release Anger: Tips for Letting Go

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 about what these phrases could sound like.

72 SAVES


This is a professional note extracted from an online article.

Read more efficiently

Save what inspires you

Remember anything

IDEA EXTRACTED FROM:

How to Release Anger: Tips for Letting Go

How to Release Anger: Tips for Letting Go

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

healthline.com

8

Key Ideas

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.

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 about what these phrases could sound like.

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 your mood and allows you to relax.

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 the other corner of the room- you might be well impressed by the outcome.

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 a bit the atmosphere while in an argument can prove extremely useful to your mood.

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.

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 easier to think about a proper solution to solve the issue.

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. Remember that in the end it is all about getting back on your feet and feeling good with yourself.

SIMILAR ARTICLES & IDEAS:

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.

6 more ideas

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.

one more idea

Simple 20 Minutes Meditation
Simple 20 Minutes Meditation
  • Sit comfortably.
  • Close your eyes or stare at the ground a few feet away from you.
  • Rest your hands on your thighs.
  • Focus your attention on the area a few fingers below y...
The Benefits Of Meditation

Repeated, consistent practice of meditation enhances our ability to cope and sit with negative emotions like anger without reacting.

The Physical Benefits Of Meditation

Studies suggest that, regardless of the practitioner’s experience, meditation can help reduce the body's response to anger, reducing the toll frequent anger takes on you.

Anger and frustration cause us to be stressed, activate our sympathetic nervous system, and produce shallower, faster breathing, a rapid heart rate, and raises blood pressure.

one more idea

The role of anger
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.

3 more ideas

Thich Nhat Hanh

“Letting go gives us freedom, and freedom is the only condition for happiness. If, in our heart, we still cling t..."

Thich Nhat Hanh
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.

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.
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). 

one more idea

Dealing with Anger According to Context

Sometimes suppression is the only thing you can do to avoid an escalation. And sometimes reappraisal can cause you to tolerate bad situations.

But that said, telli...

The Power of Forgiveness

Forgive. Research indicates that forgiveness makes you less angry and more healthy.

The Harms Of Holding Anger

13 more ideas

Reacting and Overreacting

Not all intense responses are overreactions.

The problem arises when you start to react in a bigger way than justified.  Overreactions never make the situation better.

Types Of Overreactors
  • Internal: they overthink the things that don't go their way and are unable to put their focus onto something else.
  • External: they yell, scream, or snap back at people when something isn't exactly how they want it.
Know Your Triggers

This way, you can learn to be more in control of your reactions:

  • Identify the things that bother you the most (rejection, criticism, or even something that has nothing to do with you).
  • Think about basic contributing factors like lack of sleep, being hungry or thirsty, or being overworked.

4 more ideas

Understanding

The first step in forgiveness is to understand "why" someone acts the way they do. What are they trying to protect? What are they afraid of? What basic skills did they learn (or not learn) ...

Feel and express your emotions

Until we fully release our emotions, they continue to affect our present mindset.

  • Do anger work. Allow yourself to be fully disappointed, sad or depressed. Talk about it.
  • Write a letter. Purging emotions out on paper give them a place to live outside of yourself.
  • Talk to the person (if possible). This is only helpful if it is safe for you to speak with the person. It is usually not effective when you are angry or until you have processed your emotions significantly on your own.
Rebuild safety

Create new boundaries for yourself within the relationship.

This may mean you no longer see the person, end the relationship or establish new guidelines.

one more idea

Emotions During a Difficult Conversation

It’s hard not to get worked up emotionally when you’re in a tense conversation: a disagreement can feel like a threat.

But if your body goes into “fight or flight” mode,  ...

Breathe

When you start noticing yourself getting tense, try to focus on breathing (on feeling the air coming in and out of your lungs).

This will take your attention off the physical signs of panic and keep you centered.

Focus on your body

Sitting still when you’re having a difficult conversation can make the emotions build up rather than dissipate. 

Standing up and walking around helps to activate the thinking part of your brain.

3 more ideas