Everyone experiences anger; therefore, it will inevitably enter into your interactions. When emotions are running high, disagreements can easily turn into arguments. However, if anger is not controlled, it can harm you and the people you care about.
Below are some steps to calm down your anger.
1. Observe the areas of your body that are tense
When one person feels hurt, depressed, or disrespectful in a relationship, anger may surface. Anger is a normal reaction. Anger manifests physically in the body. Keep an eye on your body to see whether you're warming up, clenching your hands, tightening your jaw, or experiencing any abdominal feelings. Additionally, you might feel the want to flee, defend yourself, or withdraw.
Give yourself some room to process whatever is about to happen. Though it could be difficult, keep in mind that no emotion lasts forever. Keep track of how your anger's outward expressions organically alter and evolve over time.It can be good to recognise when you're engulfed in a flurry of ideas and direct your attention back to the body. Our thoughts frequently serve as fuel for our rage.
2. Be patient and mindful of your body's
A sense of urgency frequently accompanies anger. You might be thinking, "We have to figure this out right away!," or "We have justice right away!" While it's important to face what took place, when we're still reeling from the intensity of the emotion, our words and deeds frequently don't have the desired impact. Therefore, it's important to first take care of oneself and calm down.
Invite relaxation into that portion of your body if you're sensing any physical tension. Put an ice pack on your neck if you're getting hot. Give yourself permission to step away for a while and gather your thoughts if you're experiencing the urge to flee. Give yourself permission to leave if you feel unsafe while retreating and engage in activities that will make you feel secure and connected. Find a means to expend that energy if you feel like fighting.
3. Take lengthy, relaxing breaks
A physical stress response and a wave of unfavourable emotions can be brought on by conflict between two people. You can experience shallow breathing, sweaty palms, and an elevated heart rate when you're emotionally exhausted. We refer to it as "emotional deluge." You are unable to concentrate or absorb new information during this time. The best course of action is to stop working for at least 20 minutes. Don't make plans for your upcoming frontal assault during the break! Instead, take steps to relax.
Read More: 6 Relaxation Techniques For Stress
4. Meet yourself with compasion
Anger causes instability, discomfort, and agony. Treat yourself well. "You don't deserve to be treated like this," you can tell yourself as you cup your hands around your heart. or "That wasn't fair," etc. Another option is to tell yourself, "Wow! This is a lot to think about and organise. I'm sorry things feel so challenging at the moment. Treat yourself with love and kindness durin g that time. You should relax yourself with utmost care and make yourself also feel that you are important.
5. Observe any feelings that may be hiding beneath the anger
Understanding what might be causing your anger in the first place is equally vital to changing the way you think and act. How much anger you feel in response to certain circumstances and triggers can depend on a variety of factors, including your personality, coping mechanisms, interpersonal interactions, and degree of stress.
You should take your own time. When you feel more at ease, look into any potential additional issues you may be experiencing. Anger can occasionally act as a barrier between you and other emotions that could be more harder to feel. For example, because many of us were not taught how to deal with feeling disappointed, occasionally rage would surface to prevent us from experiencing a more profound sadness.
Rather than reacting to the circumstance, give yourself time to respond
A reaction occurs quickly and is influenced by the past and emotions. A response takes a little longer; it is fueled by awareness and clarity and involves the present. Reactions are more likely to result in harm or produce regret. Responses are considered and frequently take into account all parties involved as well as potential outcomes. Always pause for thought before acting. because we occasionally act impulsively when we are angry.
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