|
How can you deal with your physical symptoms of anger more effectively?
When you experience anger, it is likely that you experience angry thoughts, feelings, and physical symptoms. The Anger Scale you completed contained each of these components of anger. Therefore, it is important to address all three components in order to manage anger more effectively.
Managing the Physical Symptoms of Anger
The most common advice given to angry people is "Take it easy!" or "Relax." These statements are in response to the physical symptoms of anger that make the body feel tense and ready to explode. It's common knowledge that you can't feel angry and calm at the same time, so learning how to relax can help you better manage the physical signs of anger. Two useful techniques for relaxing are deep breathing and Progressive Muscle Relaxation (PMR).
Deep Breathing
When you feel angry, it is important to have a relaxation technique that works quickly and in any situation. Deep breathing allows the body to absorb more oxygen and slows your heart rate to combat the adrenaline rush that floods the body when you're angry. Deep breathing involves breathing from your stomach area or diaphragm, rather than breathing from your chest and shoulders. When you are engaged in deep breathing, your stomach should move in and out but your chest and shoulders should not move. Deep breathing is rhythmic and slow, similar to your breathing pattern when you sleep.
When you feel yourself becoming angry, take a moment to notice your breathing. Often it will be shallow and quick. If you begin to breathe from your diaphragm and breathe more slowly, you should notice a change in your body. Your muscles may start to relax and the feeling of tension may diminish. This brief pause may also give you a chance to regain your composure, control your angry feelings, change your thoughts, and handle the situation more effectively.
More on breathing
Progressive Muscle Relaxation (PMR)
PMR is a technique that involves the systematic tensing and relaxing of every major muscle group in the body. This technique helps you to locate areas in your body that are tense or tight, and then to relax them. PMR may not help you feel less angry while you are actively engaged in an anger-producing situation, but it can help you relax and feel less angry after the situation is over. It can help you regain control and avoid or lessen long-lasting symptoms of anger such as tension and muscle-aches. This is a better alternative to drinking alcohol, using drugs, or taking your anger out on someone else.
More on PMR
|
