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How to Release Anger: Tips for Letting Go

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.

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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

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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.

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Emotions are made up of 3 components:
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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.

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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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  • Anger: An emotion felt when we believe we have been wronged.
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  • 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.
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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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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.

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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.

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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.
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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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The Power of Forgiveness

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

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, telling yourself a more compassionate story about what’s going on inside the other person’s head is usually the best way to go. 

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It is the ability to manage our own emotions and react to the emotions of others.

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  • Empathy: the skill and practice of reading the emotions of others and responding appropriately.
  • Social skills: this can include finding common ground with others, managing others in a work environment and being persuasive.
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  • Keep a journal of your emotions. At the end of every day, write down what happened to you, how you felt, and how you dealt with it. 
  • Ask for input from people who know you well about where your strengths and weaknesses lie, to gauge your perception from another’s point of view.
  • Slow down (or meditate). The next time you have an emotional reaction to something, try to pause before you react.

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Thich Nhat Hanh

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

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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.