COUNSELING-3 ANGER MANAGEMENT

“Anger destroys millions of effort, Relax mind creates millions of opportunities”. RB

What is anger?

Nature check is quite difficult psychological aspect, you must opt for anger management tips and refrain for using “I”

Anger is a common reaction to frustrating or terrifying experiences. It can also be another response to sadness, loneliness, or panic. In some cases, the commotion may seem to appearance from nowhere.

Feeling angry often leads to an extreme degree. It can affect relationships and a person’s psychological happiness. Defeating and storing anger can also have a damaging and lasting effect.

The reaction of anger is not always a negative feeling to experience or learning. In reality, anger in some ways can be a positive outlet and something that should not be disregard. Anger/temper is ultimately your friend and close supporter. But until you can accept this kind of feeling as a part of reality, you will tend to be at war with the emotion of anger as well as yourself. You must first understand that anger is a careful emotion and then consider the ways in which anger can be useful and positive to you. Because anger or temper bound immediately from pain and fear, and then ultimately love, you must be careful that this anger is not disconnected from other basic emotions. This is when it becomes dangerous. Once you overstep that boundary of caring for your feelings or the feelings of another person, your temper has the power to instill pain, either emotional or physical. On the other hand, if you can connect love for every angry feeling you get anger lean to disappear and love and sense exist.

What is Anger Management?

Anger management is a purgative solution for anger prevention and control. It has been narrated as deploying anger thriving. Anger is a result of exasperation or feeling blocked or thwarted from something. Anger can also cause attributing behaviors. Attributing behaviors can include increased symptoms of depression.

Anger management is the technique of learning to understand signs that you are becoming angry and taking steps to calm down and deal with the situation in a constructive way. Anger management does not try to keep you from feeling anger or inspire you to hold it in. Anger is a normal, healthy emotion when you know how to express it correctly — anger management is about learning how to do this.

Anyone can learn anger management skills by their own, using books or other resources. But for many people, taking an anger management class or seeing a mental health expert is the most powerful approach.

Anger management helps you identify frustrations early and resolve them in a way that allows you to indicate your needs — and keeps you relax and in control.

Risks of Conquered Anger

If you don’t deal with your anger or temper, it can lead to anxiety and depression. It can distort your relationships and build your risk of sickness. Long-term anger has been linked to health problems including:

• High blood pressure
• Heart problems
• Headaches
• Skin disorders
• Digestive problems

Uncontrolled anger also can be linked to violation, misuse, and other violent behavior.

Sometimes, a plan of unsuitable anger can also be a symptom of a mood disturbance, a personality disturbance, a substance use problem, or another mental health problem.

Unlimited Anger Viewpoint

If you assume that your anger is uncontrollable and is having a negative effect on your life and relationships go for the help of a mental health professional. A psychologist or other mental health professional can work with you to teach you techniques for changing your thinking and your behavior. A mental health professional can help you deal with your anger in best way.

Some signs that help you controlling your anger are:

• Commonly feeling that you have to hold in your anger
• Continuous negative thinking and focusing on negative circumstances
• Consistent feelings of irritation, impatience and antipathy
• Frequent arguments with others that increase frustrations
• Physical power, such as hitting your partner or children or starting fights
• Out-of-control behavior, such as breaking things or driving thoughtlessly
• Avoiding situations because of anxiety or depression about anger outbreak

How to Control Anger

Do some exercise. The oxycodone that come from exercise can help you calm down, and moving your body provides a physical outlet for your temper, in this way, exercise can help you relieve anger in the moment. Although, continuing regular exercise schedule can also help you regulate your emotions. During workout, focus on thinking about the exercise and your body, not what has been on your mind lately. Some forms of workout that might invoke to you and help you control your anger contain:

• Running/Jogging
• Weight training
• Cycling
• Yoga
• Basketball
• Martial arts
• Swimming
• Dance
• Boxing
• Meditating

Acquire enough sleep at night

Most adults need at least 7-8 hours of sleep per night to healthy. Being sleep poor can contribute to a wide range of health problems, including the helplessness to manage emotions properly. Getting adequate sleep can improve your mood and lessen your temper.

• If you have continuing sleep problems, consult psychologist/psychiatrist. You may be able to make intake or lifestyle changes to refine your sleep.

Maintain an anger notebook

Begin writing down details about your anger. If you have an episode or incident in which you lost control of your emotions, write it down. Be sure to include exactly how you felt, what created you to be angry, where you were, who you were with, how you behaved, and how you felt .After you have kept your notebook for a while, you should begin to look for commonality among entries to identify the people, places, or things that trigger your anger.

Take a break when you recognize that you are angry

You can take a break by stopping what you’re doing, getting away from whatever is annoying you, or just taking a breather. Depart from whatever is upsetting you will make it immensely easier to calm down.

• Recall that you do not have to acknowledge to a situation immediately. You can think or count to 10 or say “I will think about it and get back to you” to give yourself extra time to cool down as much.
• If you’re angry at work, go to a spare room or outside for a moment. If you’re driving to work, imagine sitting in your car so that you’re in a space you own.
• If you’re upset at home, relax yourself in a separate room or go for a walk or go for a walk with someone you trust or that can help you.

Breathe Greatly

If your heart strikes with temper, slow it down by controlling your breathing. Deep breathing is one of the most important steps in meditation, which can help to controlling emotions.  Even if you do not completely “meditate,” using deep breathing techniques can offer similar benefits.

• Inhale for three seconds, hold up in your lungs for three more seconds, and count to three again as you exhale. Concentrate only on the numbers as you do this.
• Be careful that each breath in completely fills your lungs, causing your chest and belly to expand. Exhale completely each time, and pause between the exhale and the next inhale.
• Keep breathing until you feel that you have regained control.

    Imagine a “Happy Place“

 If you’re still having a difficult time soothe down, imagine yourself in a scene you find simply relaxing. It could be your childhood backyard, a quiet farm, a lonely island or even in an imaginary land – any place that makes you feel at home and peaceful. Concentrate on visualizing every detail of this place: the light, the noises, the temperature, the weather, the smells. Keep lodging on your happy place until you feel completely engage in it, and hang out there for a few minutes or until you feel calm.

Implement Positive Self-Talk

Change the way you think about some aspect from negative to positive (known as “mental restructuring”) can    help you deal with your temper in a healthy way. Once you have given time to yourself to calm down, “discuss” the situation with yourself in positive and relieving terms.

Think before you say something

In the present time of the moment, it’s easy to say something, you’ll later regret. Take few minutes to think your thoughts before saying anything and allow others included in the situation to do alike.

 Take a Timeout

Timeouts aren’t only for kids. Give yourself short breaks during moments of the day that is likely to be pressurized. A few moments of relaxing time might help you feel better.

 Identify Possible Solutions

Instead of concentrating on what or who made you mad, work on solving the problem. Remind yourself that anger will not fix anything and might make it worse.