Anger, which is a completely normal, healthy, human emotion can become destructive when it comes out of control and disrupt the quality of life of the individual and society. In a study, experts; they say anger is an explosion that usually arises from the accumulation of unreachable true emotions. He also points out that this approach can spread from the smallest social unit like an epidemic throughout the country. Experts says that, as with other emotions, anger is accompanied by physiological and biological changes. When you get angry, your heart rate and blood pressure increases, adrenaline and noradrenaline, such as energy hormones explode. Anger can be internal to an individual. It can also provoke anger at people, not only at the time, but also in a past traumatic event. Here are some ways to control anger.
Try to Relaxation
Simple relaxation tools, such as a deep breath and a soothing image, can soothe anger. Relaxation techniques, which occupy a wide place in far Eastern philosophies, are very useful. However, it is useful to educate both sides about that subject. The simple steps to this end are: take a deep breath through the diaphragm; pale from the chest does not relax you. Imagine your breath coming from your stomach. Slowly repeat the soothing words, such as relax never mind. In the meantime, continue to take deep breaths. Use your imagination; remember an experience that comforts you. Stress-free exercises, such as yoga, relax your muscles and soothe you. Repeat these techniques all day long. You can do them automatically in stressful environments.
This strategy means changing the way you think in a simple way. Angry people swear, use rough words that reflect the emotions that pass through them. When people are angry, thoughts become exaggerated and dramatic. Strive to replace these emotions with more rational emotions. For example, instead of commenting “oh no, everything is became bad, disaster and disgrace this situation leads me to depression; it ‘s turning me upside down. But this is not the end of the world. Also, use words like “never” or “always carefully when talking to yourself or strangers. Avoid comments like “you always listen to what I say”, ” this stupid machine never works.” Because they are not true and do not contribute to the solution of the problem. The most important thing to remember here is that anger will not produce a solution and will not relieve you. On the contrary it will make you feel worse. Logic overcomes anger, because anger goes out of logic in a very short time, even in situations where you believe you are a justified reaction. Try to be as logical as possible. Angry people expect justice, praise; they want things to go their way. When they do not, they are in great disappointment. And this frustration gradually turns into anger. As part of the cognitive structuring, one of the first steps in dealing with anger is to be aware that you are angry. If you can detect the first signs of anger, you can curb yourself before moving forward. You can control that you have physical symptoms –Do you clench your teeth or fists? Are there cramps in your stomach? Do you have difficulty swallowing? Do you bite your lips? Anyone can discover what symptoms they show when they get angry. Try to discover the true cause of your anger. Many people hide painful or fearful emotions behind the mask of anger. Rather than feeling hopeless, cowardly, helpless, guilty, abandoned, a sense of strength from adrenaline exacerbated by anger may be better for people.
Sometimes anger and depression can be caused by some problems in our lives that we cannot escape. Not all rage attacks may be directed to the wrong target; problems can be extremely healthy, natural reactions shown. As a result of misleading that there is a solution to every problem, you can get into crisis in unresolved situations. Instead of focusing on a solution in such unresolved situations, we should focus on how to deal with the problem and how to determine a strategy to minimize the damage. So you can learn to be more patient even if the problem is not solved.
Try to Communicate Calmly
Angry people tend to focus on the result immediately and take action. However, some of these results may not be accurate. If you are in a heated debate, first try to calm down and control your reactions. Don’t say the first thing that comes to mind. Listen carefully to what others say and answer. It is normal for you to defend against criticism. But the defense should not become an attack. First, let your interlocutor explain his criticism, even ask questions, but don’t let your anger derail the discussion. Communication will be more constructive as long as you stay calm.
Try to Include Humor
Jokes soothe anger in many ways. First, it gives you a more balanced perspective. For example, you are angry with the person you work with. You may think of it as a one-cell life form. Humor can reduce tension in a stressful environment. Experts says that, takes a humorous approach, he says that he should try not to be sarcastic or to make offensive jokes. Experts says that people who take him too seriously believe they are right in all circumstances, and therefore cannot tolerate the disruption of their plans. Anger is a serious emotion, but emotions that accompany anger can be so serious that it makes you laugh when you think about it afterwards.
Change your Surroundings
In some cases, people can get angry. The problems and responsibilities put on your back can give you the feeling of being trapped. In such cases, give yourself a break. Make personal escape plans during stress-laden moments. For example, a mother who returns home from work can create a time to breathe to herself by saying, no one speaks to me unless there is a fire at home 15. At the end of this 15 minutes, she can respond with greater patience to the demands of his children.