2 Easy Ways To Manage Your Anger
Anger is a chemical reaction that is released in the brain in response to perceived threat or stress. Anger is usually controlled by the prefrontal cortex, which coordinates the activity of other brain regions and regulates emotion. But chronic stress can damage this area, leading to heightened levels of anger and aggression.
Luckily there are two easy ways to manage your anger: stay calm, and exercise regularly. If you can exert willpower over your physical development, you will also be able to develop willpower over control over your emotions.
Mentally exercise
Your brain is adept at controlling the body. You don't need a gym membership to exercise your mind. You merely need to engage in mental exercises and activities that keep you lucid and in control of your emotions. If you are prone to anger, simply practicing mindfulness can help you control when it occurs and how long it lasts.
Be gentle with yourself. When we get angry, we make a number of mistakes: we yell louder than necessary, interrupt conversations, or become physically violent or threatening toward others when we are really just trying to be heard and understood. This can lead to an escalation of anger up the chain-reaction ladder into insult, hate, embarrassment, and regret.
Instead of getting angry, we should think before we speak. One way to do this is to say the sentence you are about to say in your head first, and then speak it aloud. This will prevent you from interrupting your conversation partner or yelling at other people – two common pitfalls of anger.
Use deep breathing exercises to calm yourself down when you feel as if you are about to lose control. When you take a breath, your palms should be facing upward (with the fingers pointing toward the sky), and your elbows should be slightly bent. Breathe in through the nose slowly and deeply; if possible, allow the air to push the stomach outward slightly. Then breathe out through the mouth. Repeat this for 3-5 minutes to get a full effect.
Keep your chin down when you breathe in and out. If you find yourself getting angry, slow your breathing down and calm yourself by repeating calming phrases such as: "I am fine", "I am safe", or "I can handle this".
According to yoga guru BKS Iyengar, practicing these breathing exercises each day will create a soothing effect, which will center and focus your attention on the breath rather than your emotions. As with any other exercise program, stick with it so that the benefits are long lasting!
Physical activity is known to reduce stress and tension in the body. Studies have shown that exercise leads to the release of endorphins, which can calm an angry person down.
The first thing to realize is that you cannot control the environment around you; you can only control yourself. So conduct yourself in a manner that is fitting for the situation. There are times when anger is justified and necessary, but when you are trying too hard to be heard it usually backfires and makes others even angrier. Don't get into a losing battle or let your actions speak louder than words; be humble, respectful, calm, and reflective in order to avoid anger problems.
As an athlete, you are likely to be angry when something does not go your way. This can be triggered by injury, poor performance, and poor officiating. As a competitor you may also encounter anger from fans or coaches.
One way to help you cope with such situations is to take a few moments after the event has transpired and think about how to respond. You may have been overly emotional at the time, but now that time allows you to communicate and process the event in a logical manner. If necessary, apologize for your actions during practice or competition so that your team can move forward without any lingering animosity or ill-will.
Emotional Control
The second option is to stop the emotion from happening in the first place. This can be accomplished by regulating your breathing. When you feel yourself starting to get angry, take an extra deep breath and focus on how the air enters and exits your lungs. This will calm you down before it has even begun. Also, when anger is triggered, it may be hard to control but if you take a moment to focus on calming things down by taking slow breaths, it helps tremendously.
Exercise regularly to keep drained energy at bay and help improve your mood so that you can stay positive when others are not being positive towards you!
Article by: Eric McCarthy – www.functionalmovementvet.com
2 Easy Ways To Manage Your Anger
Anger is a chemical reaction that is released in the brain in response to perceived threat or stress. Anger is usually controlled by the prefrontal cortex, which coordinates the activity of other brain regions and regulates emotion. But chronic stress can damage this area, leading to heightened levels of anger and aggression. Luckily there are two easy ways to manage your anger: stay calm, and exercise regularly. If you can exert willpower over your physical development, you will also be able to develop willpower over control over your emotions. Mentally exercise Your brain is adept at controlling the body. You don't need a gym membership to exercise your mind. You merely need to engage in mental exercises and activities that keep you lucid and in control of your emotions. If you are prone to anger, simply practicing mindfulness can help you control when it occurs and how long it lasts.
Be gentle with yourself. When we get angry, we make a number of mistakes: we yell louder than necessary, interrupt conversations, or become physically violent or threatening toward others when we are really just trying to be heard and understood. This can lead to an escalation of anger up the chain-reaction ladder into insult, hate, embarrassment, and regret. Instead of getting angry, we should think before we speak. One way to do this is to say the sentence you are about to say in your head first, and then speak it aloud. This will prevent you from interrupting your conversation partner or yelling at other people – two common pitfalls of anger. Use deep breathing exercises to calm yourself down when you feel as if you are about to lose control. When you take a breath, your palms should be facing upward (with the fingers pointing toward the sky), and your elbows should be slightly bent. Breathe in through the nose slowly and deeply; if possible, allow the air to push the stomach outward slightly. Then breathe out through the mouth. Repeat this for 3-5 minutes to get a full effect. Keep your chin down when you breathe in and out. If you find yourself getting angry, slow your breathing down and calm yourself by repeating calming phrases such as: "I am fine", "I am safe", or "I can handle this". According to yoga guru BKS Iyengar, practicing these breathing exercises each day will create a soothing effect, which will center and focus your attention on the breath rather than your emotions. As with any other exercise program, stick with it so that the benefits are long lasting!
Physical activity is known to reduce stress and tension in the body. Studies have shown that exercise leads to the release of endorphins, which can calm an angry person down.
Conclusion
Don't get caught in the trap of being on the defensive. Be rational and keep cool.
If you are unable to control your temper, then don't expect others to be able to either. It's hard for anyone else to understand the pressure you have been under, so try not to carry any baggage around with you once the game is over. Just let it go and move on!
Anger problems can be overcome if you exercise regularly, are a calm and well-grounded person, learn how to live under pressure, and practice healthy living habits (such as eating right).