1. Sleep
Manage your mood before provocation, often referred to as "pre-anger states". Getting regular, healthy sleep is an important part of managing anger. Fatigue can feel worse if not negative experiences. In addition, lack of sleep impairs activity. Frontal lobe, which is associated with impulse control. As a result, lack of sleep makes it harder to control your angry impulses - and you can do anything that worries you when you are angry.
2. Consider alternative explanations
We have less control over the things that excite us (although I will explore ways to show some control over them later in the post). We can control how we understand that provocation. Consider a provocative alternative explanation for reducing anger. And ask yourself what basis you have for supporting your explanation of your anger.
For example, imagine that someone cut you on the highway. You can explain some different ways:
It happened on purpose- "He saw me and did it on purpose."
It was abrupt - "He must not see me."
Although both are depressed, preconceived notions (which are intentional) can lead to more anger. Try to consider other ways of looking at the situation and try to test those alternative explanations as well.
3. Take a Deep Breath
Sometimes, an angry explanation is correct, and you get angry. When you are angry, you are physically excited (your heart rate increases, your muscles become tense, etc.). Answer by taking long, slow, deep breaths, using the diaphragm instead of the chest. Deep breathing is one of the best ways to relax in a moment of stress.
4. Know that catharsis does not work
The "Catharsis Myth" states that taking on anger, dealing aggressively, looking at unpleasant things, etc. can free our anger in a beneficial, healthy and safe way. Unfortunately, catharsis does not work and is reversible. Research on catharsis suggests that anger increases rather than decreases. According to Bushman and colleagues (1999) it increases the risk of cardiovascular disease and makes you more likely to become aggressive towards those around you, including the innocent audience.
5. Know that it is okay to be insane
Anger is viewed negatively; People talk about anger, we should never feel it and we should definitely not take action on it. But neither of these is true. A lot of times it’s not only appropriate, it’s okay to feel angry. If you have been wronged, abused or provoked, you should be angry. In fact, I'm more concerned about people who are not angry in those situations. We all know that anger can get out of hand. How you handle it is different to feel it. It is okay to act angry. But be polite; Tone rather than aggressive; And when you calm down.
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