SSometimes when things begin piling up in our lives, it can be difficult to make sense of everything and sometimes anger can be our natural response and then we begin saying or doing things that we may regret.
First of all it is important that you are aware of how your physical being may change when you are feeling anger. You may notice certain changes
– Your heartrate quickens and begins beating faster.
– Breathing becomes short and faster.
– Digging nails into palms as you clench your fist.
– Grinding your teeth as you clench your jaw.
– Facial muscles become more tense.
– You start sweating or feeling warmer.
– Your bodily muscles become more tense.
– Headache or dizziness.
There are many other signs as anger can manifest itself differently to different people and depending on the situation and the level of anger that you may feel.
There are many ways we can try to calm down and let go of negative feelings or emotions. We know that these are all personal preference, and you can always pick and choose which techniques work best for you.
1. Deep and mindful breathing – in those cases where your breathing is extremely rapid and, in some cases, uncontrollable it can also feel like our mind is pacing at a million miles per hour.
In this scenario we suggest that deep breathing where you hold your breath for a few seconds and to breathe out.
By focusing on our breathing, not only do we allow for more oxygen in our body, but we are also able to slow down our thoughts and feelings.
2. Exercise – As much as it may seem that exercise is the last thing we want to do in the moments where we feel anger, it can be very beneficial.
Research has shown and supported that our body releases endorphins which help lift our mood and ultimately make us feel better. So, whether it is going for a run, or the gym, this is a technique that could help you in those moment you feel anger.
3. Write down your feelings – Another way we can be mindful is by journaling our emotions. By writing down the cause of our anger (e.g. what happened or who it was) we can begin to work through our feelings as we’re putting pen to paper.
Think of your anger like a tangled length of string. By being mindful and allowing your hand to write out the process leading up to the anger, you may be able to untangle it.
These techniques are meant to be practiced – so it is important you remain patient with yourself as you teach yourself a new skill. One may work with you whereas the other may not. There is no rule book, and you can adapt these techniques anyway you please.
If you still feel like you may need a helping hand managing your anger, then you are always welcome to contact the team here at U Matter and we would be honoured to support you in any way we can.
For the time being we hope you enjoyed our post.