Mitesh Thakkar, Psychologist
Anger is a common response to frustrating or threatening experiences. It can also be a secondary response to sadness, loneliness, or fear. It is an emotion that arises in desperate times and sometimes even pushes you to find solutions to difficult problems. However, if your anger evolves into aggression and becomes more frequent, it is time to address and resort to ways to control and manage it.
Anger also causes a lot of physiological and biological changes - the heart rate and blood pressure go up, as do the levels of energy hormones, adrenaline, and noradrenaline. Anger can be triggered by anything and anyone or any situation. Sometimes problems in personal life can trigger anger too. Mitesh Thakkar, Psychologist said, "The three main approaches are expressing, suppressing, and calming. Expressing your angeyu feelings in an assertive - not aggressive manner is the healthiest way to express anger. To do this, you have to learn how to make clear what your needs are, and how to get them met, without hurting others. Being assertive doesn't mean being pushy or demanding; it means being respectful of yourself and others."
Mitesh Thakkar further shared ways to deal with Anger in a healthy way. There are as follows:
* Practice relaxation skills
When your temper flares, put relaxation skills to work. Practice deep - breathing exercises, imagine a relaxing scene, or repeat a calming word or phrase, such as "Take it easy". You might also listen to music, write in a journal or do a few yoga poses - whatever it takes to encourage relaxation.
* Exercise
Physical activity can help reduce stress that can cause you to become angry. If you feel your anger escalating, go for a brisk walk or run. Or spend some time doing other enjoyable physical activities.
* Take a timeout
Timeout aren't just for kids. Give yourself short breaks during times of the day that tend to be stressful. A few moments of quiet time might help you feel better prepared to handle what's ahead without getting irritated or angry.
* Once you are calm, express your concerns
As soon as you are thinking clearly, express your frustration in an assertive but nonconfrontational way. State your concerns and needs clearly and directly, without hurting others or trying to control them.
* Think before you speak
In the heat of the moment, it's easy to say something you will later regret. Take a few moments to collect your thoughts before saying anything. Also allow others involved in the situation to do the same.
* Don't hold grudge
Being hurt by someone, particularly someone you love and trust, can cause anger, sadness and confusion. If you dwell on hurtful events or situations, grudges filled with resentment, vengeance and hostility can take root. If you allow negative feelings to crowd out positive feelings, you might find yourself swallowed up by your own bitterness or sense of injustice.
* know when to seek help
Learning to control anger can be a challenge at times. Seek help for anger issues of you anger seems out of control, causes you to do things you regret or hurts those around you.
* Use humor to release tension
Lightening the situation with humor can help in diffusing the tension. It can also make us feel better eventually.
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