Anger is an intense emotion that an individual feels when things do not go as planned. Humans generally experience this emotion when they feel threatened, assaulted or their limits are violated. An increase in heart rate, blood pressure and high levels of adrenaline are the basic signs of anger. When people feel angry, their reaction is activated when fighting or flying. In this case, the complete blood flow of the body is directed to the extremities, for example in the arms and legs, to prepare the individual to maintain his posture and fight or flee. In the midst of all this, the blood is in its smallest amount in the most important part of the human body, the human brain. A human brain is thinking, reasoning and making decisions in the human body. It takes blood and oxygen to function properly. Once the blood flow is lower in this area, a person cannot think correctly or apply problem solving techniques to solve the problem.
Anger is not a negative emotion, but a survival tool. This helps motivate people and mobilize corrective actions for resistance. But it only works if anger is under control and does not create chaos in people’s lives. To this end and to help restore blood flow to the brain to activate reasoning, the following steps should be followed:
Step 1: learn to identify our triggers
The first step is to identify what makes us angry. We can use mindfulness to evaluate the emotions we experience during various events. We must learn to identify situations, actions of others, thoughts and things that trigger our anger. When we can actively recognize our activation scenarios, we can work to better control our anger.
Step 2: recognize our signs under anger
Identifying when we start to get angry or when something has made us crazy is an important step. We must learn to look for physical signs such as sensation of heat, feeling of contraction of the muscles, clenching the jaw, fists in the hand, pointing, exaggerated gestures of the hands, muscular tension of the neck and shoulders, tremors, etc. get restless and just start screaming, pronounce threats or start a physical fight.
Step 3: use anger management techniques
Once we can identify our triggers and warning signs, we move forward in handling our anger. At this point, we can apply some management techniques to help us calm down and start thinking rationally. Some of these techniques include:
Deep breathing: taking deep and deep breaths will help us relax and release muscle tension. It will also restore oxygen and blood to our brain to help us understand why we or others act in ways that cause people distress. You will not be angry when you are relaxed.
Distraction: counting back in your mind or leaving the crime scene is an excellent distraction technique. It deflects our mind from the thought that feeds our angry emotion. This gives us the opportunity to relax and think reasonably. Other distraction techniques have also been useful, such as listening to music, watching a movie, talking with a friend or reading a book to distract yourself from irrational thinking.
Exercise: Physical training always helps keep us calm and prevents tantrums by reducing stress. If one feels that his anger is increasing, he can still run. walk or enjoy some other pleasant physical activity.
Take time for yourself: we all sometimes need a break. It is important to take time out of busy hours for personal care. Not taking breaks will result in a lot of accumulated stress that can manifest as agitation, irritability or anger.
Being angry is not healthy. It is important to let it out because it can cause many physical and psychological problems, such as hypertension, sugar, etc. And it can also lead to depression. But it is important to leave the steam in a healthy way. Once calm is restored, we should talk to the person who seems to be at the root of the problem and try to find alternative solutions.