Tips and Tricks to reduce anger

CHANDIGARH

Anger is a fundamental and potent emotion. It follows a threat or danger and ranges in intensity from moderate annoyance to wrath.

Learning strategies to recognise and manage this emotion can support transformation and progress in people with occasional outbursts to those with chronic anger difficulties.

1. Responding and Reacting: A reaction happens quickly and without much consideration. Reacting individuals do not think through the negative effects of their words or actions. A reaction, on the other hand, is deliberate, calm, and non-threatening; it takes into account both your safety and the safety of others around you. By responding, you feel more in control of your emotions and leave less opportunity for them to irritate you.
2. Visualization: Creating scenarios in your head that make you angry can help you practise expressing your anger when it comes time. Detail-rich descriptions of furious incidents can help you carry out the practise more successfully. You should also add angry thoughts in the narrative for more clarity. Starting with the scenario that makes you feel the least enraged, you may work your way up to the moment that makes you feel the most enraged.
3. Respond in an assertive rather than an aggressive manner. Assertive comments are composed, uncomplicated, and direct. In many cases, assertions are adequate to demonstrate sincere sympathy and pique interest in the subject being discussed since they are free from hostile and frightening comments or language. The foundation of assertiveness is mutuality and fairness.
4. Meditation, prayer, and relaxation: The simplest places to start are with cue-controlled breathing, guided mindfulness meditations, progressive muscular relaxation, and deep breathing exercises. Every day, prayer, which is also a kind of meditation, helps people de-stress. Start each day with a brief prayer for others and yourself. Make it a routine.
5. Physical activity: Exercise can reduce anger and serves as a coping strategy by expelling extra energy brought on by anger. Exercise causes the body to generate feel-good chemicals that immediately make you feel relaxed. For maximum advantages, engage in your preferred activity or a 30-minute session of brisk walking, running, or jogging four times per week.