Getting annoyed at everyday irritations such as driving through never-ending traffic, long lineups, and rude comments from co-workers can be a common stress reaction. But getting angry all the time can be harmful to your health.
Anxiety and other physical and emotional reactions, such as elevated blood pressure and heart palpitation may be a result of bottling up your frustration. A study conducted in 2010 identified that you may even be less prone to develop heart disease if you have constructive ways to express your anger. Plus, it goes without saying that holding on to anger or blowing up someone affects both your professional and interpersonal relationships.
The great news is that you can develop effective anger management skills by keep reading this article. Here are some natural ways to release the anger that can help improve your mental health:
Attempt Imagination/Visualization
Using your imagination to simulate a desired emotion such as calm, self-assurance, or motivation, is a common relaxation technique called visualization. Moreover, visualization might aid in calming anxious sensations. This way, you can lessen your flight-or-fight response, which is frequently triggered during periods of high worry, by improving your relaxation techniques using visualization.
Try visualizing the following to relax your body and mind when dealing with roiling tension. Discovering your happy spot during a time of personal turmoil can make you feel more at ease right then. Choose a location, either actual or dreamed up, that gives you a sense of security, happiness, and tranquility. This could be a faraway beach you’ve always wanted to visit or that camping spot you went to last year in the highlands.
Close your eyes and imagine yourself there. Focus on the sensory details; what are the sights, sounds, and smells like? Keep this image in your thoughts while paying attention to your breathing until you start to feel less anxious.
Breathing Techniques
It’s, unfortunately, easy to forget to breathe when you’re in the midst of a stressful situation. But you’re breathing becomes shallow when you’re angry and this tends to keep you in defense mode.
Your first line of defense against an outburst of intense anger is to take a few deep, slow, and cleansing breaths. Continue to inhale deeply through your nose and exhale slowly. Deep belly breathing is preferable over chest breathing. Breathe in and out whenever necessary.
Try the following breathing techniques to manage your anger and stress:
- Box Breathing
Box breathing is an energetic and effortless technique that is intended to bring breathing back to its original state. It aids in calming the mind, improving focus, and relaxing the body after a stressful situation. Box breathing often referred to as resetting the breath or four-square breathing, is simple to perform, quick to pick up, and has a high level of effectiveness in stressful circumstances.
It involves four basic steps, each lasting 4 seconds: breathing in, holding the breath, breathing out, and holding the breath once again – and repeating.
- 4-7-8 Breathing Technique
With the 4-7-8 breathing technique, you inhale for 4 seconds, hold your breath for 7 seconds, and then let out your breath for 8 seconds. This breathing technique seeks to calm individuals down or aid in sleep. Some people may also discover that it reduces anxiety. This is a version of the breathing technique known as pranayama.
Chant a Soothing Phrase or Word
Anger and exasperation can be easily relieved by reciting a comforting mantra or word through which the crucial sensations can be conveyed.
For a quick reminder before a difficult meeting or stressful business presentation, you can also carry a list of phrases on your phone such as “Everything is going to be fine”, “This too shall pass”, “Let it go, let it go!”. You can calmly iterate the above phrases whenever you are engulfed by a circumstance.
Physical Movements/Exercises
Sitting motionless can occasionally increase your anxiety levels. Muscle tension can be relieved by moving your body mindfully through yoga and other relaxing exercises. Try going for a stroll or perhaps doing some light dancing the next time you find yourself in a stressful position to distract yourself.
Examine Your Mindset
Everybody has bad days occasionally, but tomorrow is a new day. Try to change your mindset the next time you feel your anger beginning to simmer because stressful situations might distort your sense of reality and make you believe that everyone is trying to get you.
Call Your Friends Up
The next time you feel overwhelmed or begin to fly into a rage, pick up your phone and call or text someone trustworthy. This can help you calm down. But don’t just take our word for it – it’s science! The University of Missouri conducted research that revealed that while messaging and talking to friends can help you let off anger, it can also stimulate the development of negative emotions and thinking patterns.
Switch Your Ambience
A private space with a relaxing ambiance is all one may need in the hectic world of today. You may unwind, refuel, and start the new day feeling renewed in a calm and pleasant setting. Take some personal time away from surroundings that cause you to feel triggered and give yourself time to recuperate. When you feel frustrated, you can walk in the middle of a garden, take a short drive, or just shut yourself in your room with a good book or movie – whatever it takes to calm your mind.
Observe Causes and Identify Replacements
Finding and comprehending the sources of your anger is the goal. You can prevent falling victim to them if you are more aware of what they are.
For instance, if your regular commute makes you angry and frustrated, try taking a different route or arriving at work earlier. Do you have a noisy coworker who keeps tapping their foot? Consider purchasing some noise-canceling earphones.
Were you with a specific person? Did they do something to trigger you? How did you feel before that particular instance? – these are the questions to be asked by yourself the next time when you feel furious, and if you are unsure of where it is coming from. Take advantage of this opportunity to reflect on the events that led to your anger and find ways to cope with them healthily.
Seek Professional Help
Being occasionally disturbed and angry is very normal and healthy. But it could be time to seek assistance if you are unable to overcome a negative mood or consistently feel out of control and angry. You can work through the causes of your anger and improve your coping skills by speaking to a trained therapist if your anger is affecting your relationships and general well-being.
The Bottom Line
It takes effort to master the art of controlling your anger, but the more you practice, the easier it will become. And the reward is enormous. Building stronger relationships, achieving your objectives, and living a happier, more fulfilling life will all be made possible by learning to regulate your anger and express it in the right situations.
