Anger can arise as we experience upsetting or strenuous events. Even though anger is an organic response, it can evoke adverse reactions and invoke harmful actions, compromising ourselves and others. In the face of anger or distress, we typically undergo heightened adrenaline responses, making it more difficult to calm down and regroup as we endure those pressing sensations. So what can you do to prevent eruption from these emotional disruptions? Here are a few options:
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Deep Breathing: There are various breathing techniques that can assist you in reducing anger. They introduce calm and produce rational decision-making, helping to resolve intense and compounding situations. Practice breathing exercises for about five minutes daily so that you can draw on these skills when necessary. That’s the therapeutic dose you need! There are many different breathing exercises, the goal is to prioritize taking even breaths, exhaling for a few seconds longer than you inhale, and try to relax your body as you exhale. Need some additional support in developing some techniques? Yoga and mindfulness classes proffer additional support and provide a great way to develop these skills.
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Physical Exercise: Increases in adrenaline often manifest in stress and anger. To reduce these increases produces calm, informed decisions, engaging in physical activities, like going for a walk or a run. Participating in more exercise proactively reduces the likelihood of exacerbating adrenaline releases upon stress.
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Taking Space For Yourself: When feeling stressed or angry, prioritize space (e.g., your bedroom, walking outdoors), take a step back and give yourself a few moments of quiet; so that you can then seek solutions. As you take time away, consider the sources of your anger factoring into your stress and what resolutions might be applicable or solutions available to you.
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Counting: By counting you give yourself time to cool down. Once you’ve calmed down you can think more clearly, and make an informed decision about how to respond to the situation exacerbating your anger.
There is no best way to manage and decrease anger. Try out these strategies to learn and discern what works best for you.
Need additional support developing new strategies to reduce anger? Click here.
