How To Release Anger – 9 Practical Tips About Releasing Anger And Stay Calm.
Anger is an emotion that, if not properly channeled, can become harmful to the individual and those around him. Learn to express it more healthily.
Anger is an emotion that every human being has ever felt in life, for it is innate and guarantees survival.
However, it can be harmful to the individual, especially if experienced intensely and frequently and expressed inappropriately.
Did it happen to you? Have you ever felt that Anger consumed you and prompted you to do or say things that would not otherwise be part of your actions?
Here I have some useful tips that will help you to Release Anger in the best way.
What Is Anger?
- Anger: A Basic Emotion
Everyone feels Anger at some point; The important thing is how they manage that emotion.
Anger has been defined in several ways. Among the most accepted conceptions is to consider it a primary emotion, as it is innate, universal (manifested in all cultures), and its function is adaptive.
This effective state usually arises when goals or objectives are thwarted or in the face of the impediment of meeting a need.
The purpose of this response lies in encouraging actions that stop threatening or harmful stimuli. In this sense, it prepares the individual for an attack.
That is why it has been classified as a reaction that seeks the species’ survival and adaptation.
For its part, the manifestation of Anger involves the activation of cognitive, physiological, and behavioral components in the human body.
The intensity and duration of the emotion, the reasons that provoke it, and the actions to be taken will depend on various factors, such as culture, gender, genetics, social norms, etc.
However, Anger does not always imply adaptation and survival: many people have been harmed by this emotion’s negative consequences significantly when the intensity and frequency exceed the expected levels.
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The most common negative consequences are mistreatment of others, revenge, distorted perceptions of reality, inability to assess the situation correctly, and health problems (both physical and mental).
Expressions of Anger
While Anger is an emotional state that every human being can experience, not everyone expresses or manifests it in the same way. Three primary styles for the face of Anger have been identified:
- Inner Anger: consists of the constant repression and denial of thoughts and memories related to the situation that causes Anger. Even feelings of Anger, Anger, and fury can also be suppressed or rejected.
- External Anger: Anger manifests itself through verbal or physical aggression toward other people or objects.
- Anger Control: It is based on the search and implementation of strategies to solve the problem and reduce the intensity and duration of Anger.
That said, people are expected to have adequate Anger expression when they have control over it. Other than that, emotion will become a detrimental reaction to the individual and negatively affect various life areas, especially their interpersonal relationships and overall health.
How to release Anger properly?
- Release Anger properly to avoid suffering and hurting others.
Controlling Anger does not mean suppressing it because suppressing it would be an inadequate form of expression of Anger. Likewise, releasing Anger also does not imply unleashing feelings of Anger, Anger, or fury, thus justifying mistreatment or harm to others or objects.
To release Anger properly is to allow this emotion to take place without letting it dominate you. Therefore, here are some tips to help you channel this emotion and prevent it from hurting you.
1. Accept Anger and recognize it
First, Anger should be recognized and accepted as a normal reaction. Feeling this emotion is not bad; instead, what is judged is what everyone does with it.
2. Be aware of your thoughts and body reactions
On the other hand, it is essential to identify how that emotion manifests itself in each one. One way is to ask yourself the following questions when you’re angry: how do you feel?
How does your breathing feel? What’s the look on your face? Do you feel any tension in your body? Where?
It is also essential to recognize what situations awaken it, what actions you usually take in these circumstances, and what thoughts come to mind. Identifying and being aware of these aspects is an important step.
It will allow the development of strategies to facilitate anger control (such as relaxation techniques or breathing exercises).
3. Learn how to relax your muscles
It is believed that a progressive muscle relaxation workout would help release Anger properly. This technique consists, in general, of gradually contracting all muscle groups and then relaxing them.
It is recommended to perform this activity both in stress-free times and in situations that cause Anger.
Deep breathing helps relax muscles and the mind.
How To Release Anger Effectively
4. Inspire and breathe calmly to release anger
One way to control emotions is to do the same with breathing. Most effective states, such as fear or Anger, speed up breathing.
Then, if you start inhaling and exhaling slowly and deeply, the body will begin to relax, and the intensity of the Anger will decrease.
5. Try to understand the situation and focus on solving the problem
Controlling or transforming Anger does not mean forgetting the pain or ignoring injustice. These can be resolved by assertive behaviors that do not involve raising the voice, assaulting, or violent the other.
In this way, disagreements can manifest themselves calmly and respectfully, as the goal is to be heard.
Therefore, it is essential to focus on how to solve the situation without resorting to violent manifestations.
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Trying to understand circumstances and seek a solution will significantly help release anger and lessen discomfort.
6. Questions prejudices that incite inappropriate expressions
Beliefs that legitimize inappropriate expressions of Anger have been identified, among which stand out: “the other person is responsible or guilty of my anger,” “I am guilty or responsible for each other’s anger,” “if I get angry enough with each other, then he will do what I want,” etc.
These prejudices must be rethought and changed, as they can contribute to abuse and guilt. The only one responsible for one’s own emotions is oneself, just as everyone can transform and express them in the best possible way.
Meditation can help you control your sense of Anger.
7. Make meditation a practice
Meditation would be useful in releasing Anger, as it promotes cognitive flexibility (ability to consider other perspectives or views), acceptance of negative emotions, and detachment from prejudice; also, it decreases the tension in the body.
These benefits are vital to a fit of good Anger coping.
8. Try to change that emotional state by smiling
Anger can also be transformed by smiling. Deep inspirations and inspirations can accompany this exercise; I mean, smile as you breathe the air.
As is well known, Anger activates physiological components; tension in the muscles is one of them. Thus, when you smile your face, you will begin to relax, and Anger would tend to diminish.
9. Avoid unloading anger by hitting objects
Many therapists advise “relief practices” to release Anger, such as hitting a pillow, throwing a door, kicking an item, etc.
However, this method only feels better temporarily because when Anger manifests itself in this way, a state of exhaustion is incited, rather than releasing Anger.
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In other words, Anger is still there; the difference is that the person feels exhausted enough to allow himself to feel angry. Eventually, the emotion will arise again, either when encountering similar situations or realizing that hitting objects did not solve the root problem.
- Ask for help managing Anger.
Releasing Anger properly is not always an easy task. Some cases require therapeutic assistance to control or transform this emotional state.
Psychological aid has turned out to help these people who feel they can’t control it.
Also, some people have a condition that makes it difficult for them to implement coping strategies, for example, people with brain injury or personality disorders.
In such circumstances, professional assistance in achieving significant and influential change is relevant.
Take care and stay away from Anger!