How to Control Anger | How to reduce Anger

If you’re troubled by the way your anger controls you instead of the opposite way around, there’s help at hand. Among its multiple benefits, one among the main benefits of meditation is that it helps to scale back anger. But before we understand more me about meditation for anger, let’s understand the matter and its effects.

Table of Contents

What is Anger ?

Anger is defined as “a normal, usually healthy, human emotion.” After a surge of anger, if you’ll hit the delete button, then that’s fine. However, when anger gets out of hand, a number of problems pop-up altogether areas of life: physical, mental, emotional, and social.

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Effects of anger

Anger that is always in your mind all the time or spirals out of control can have serious affect on your:

Physical Health :- Constantly operating at high levels of stress and anger causes you to more vulnerable to heart condition , diabetes, a weakened system , insomnia, and high vital sign .
Mental Health :- Anger has a huge affect on your brain. It messes up with your brain and it become difficult to think in that situation. It can also causes other mental health problems like Stress, depression etc.
Career :- Having Anger related issue can cause a bigger problems in your career. Heated debate and constructive criticism can be good but loosing anger infront of your colleagues and Boss can lead you to serious consequences.
Relationships :- Anger can cause a huge difference in your relationship. People who loves you or the people who you love cannot be very comfortable around you. Anger can leave a huge impact on their mind and they will not be the same around you ever again.

Why is anger harmful to your health?

Anger triggers you to do some bad things which is not neccesary at the moment. At first, it will cause increase in your heart rate, stress level and blood pressure. It also increases the breathing speed. When your anger becomes uncontrolable it not only cause health related issue but it damages your mental health as well as your social health. Social health means the relationship with the people in your society, the relationship with your friend or your family.

But lets see the serious health causes that anger can cause :

Heart attack
stroke
decreased immunity
skin problems
insomnia
high blood pressure
digestive problems
anxiety and depression
migraines
negative emotions
complications in pre-existing health conditions.

Understand your Anger

Anger is not good. You have repeatedly reminded yourself about this. Yet when the emotion arises, you’re unable to regulate it. As children, you were taught to not get angry but weren’t taught the way to control or reduce anger. Before we get into the ideas on the way to reduce anger, let’s begin at the start . What causes anger?

Often once we see imperfection around us, we are unable to simply accept it. For instance, when someone has done something wrong, our anger rises sort of a wave then subsides, leaving us shaken, and sometimes with regret.
When we are angry, we are not aware. The first step is to understand that anger cannot remove imperfections. We need to know that only we are ready to accept things because it is, we will correct it with awareness.
This is easier said than done because it’s never easy to affect the mind or emotions directly. That is why we’d like certain techniques to assist us. Meditation for anger, breathing techniques to settle down play a big role.

ANGER MANAGEMENT

How Anger Management Can help you ?

Many people believes that anger management is about learning to avoiding your anger. But always avoiding anger isn’t a healthy goal. Anger will begin no matter how hard you are trying to lower it down. The true goal of anger management isn’t to avoid or supress the feelings of anger, but rather to know the message behind the emotion and express it during a healthy way without losing control. When you do, you’ll not only feel better, you’ll even be more likely to urge your needs met, be better ready to manage conflict in your life, and strengthen your relationships.
Mastering the art of anger management takes work, but the more you practice, the better it’ll get. And the payoff is huge. Learning to regulate your anger and express it appropriately will assist you build better relationships, achieve your goals, and lead a healthier, more satisfying life.

Lets check some of the Tips to manage or control the Anger

Identify what is really behind your Anger

Have you ever gotten into an quarell or arguement which is not even important? Big fights often happen over something small But there is usually a bigger reason behind it. If you find that your anger is rapidly rising, ask yourself, “What am I really angry about?” Indentifying the real issue can be a very good option in these type of situation. If you identify your issue then you can easily win over your silly anger and that can help you to save your relation.

Always watch your Anger related signs

You might have experienced that you will just burst out of anger and you do not know why? But there are some physical signs also that cann help you to identify when you are getting angry. And if you identify your anger singns then it can help you in many ways. You can even control your anger before it burst out infront of everyone. In this way you will be one step ahead of your anger.

Some Common Signs that people have before Becoming angry :

Knots in your stomach
Clenching your hands or jaw
Feeling clammy or flushed
Breathing faster
Headaches

Pacing or needing to walk around
“Seeing red”
Having trouble concentrating
Pounding heart
Tensing your shoulders

Learn ways to cool down Quickly

Once you recognize the way to recognize the warning signs that your temper is rising and anticipate your triggers, you’ll act quickly to affect your anger before it spins out of control. There are many techniques which will assist you calm down and keep your anger in restraint .

Focus on the physical sensations of anger.
Take some deep breaths.
Get moving.
Use your senses.
Stretch or massage areas of tension.
Slowly count to ten.

You are What you Eat

Have you noticed some days you are feeling calm and relaxed, while on others, you’re restless? This is because the food you eat greatly affects your mind and emotions. Certain sorts of food bring restlessness and tension within the mind and body. This type of food mainly includes non-vegetarian, spicy and oily food. On days once you are feeling reactive, avoid this type of food and observe. Chances are that you simply will find a shift within. One of the steady ways to scale back anger and therefore the intensity of emotion over time is to eat healthy.

Also Read :- Sharp Mind : Proven ways to get Sharp mind

Experience the power of rest

How does one feel if you’ve got not had sound sleep? Do you tend to get angry more often? Tiredness and restlessness in your body can cause stress, tension, and agitation within the mind. Sleeping for a minimum of 6-8 hours a day is important to scale back anger because it ensures proper rest for the body also because the mind. Good sleep reduces the probabilities of you feeling agitated.

Yogic twists are good to reduce anger

A quick 10 to fifteen minutes of yoga asanas will help remove the strain and restlessness in your body and mind. This, in turn, will help to scale back anger and can also prepare the mind for meditation. a couple of rounds of Surya Namaskar (Sun Salutations) might be an honest thanks to begin. The advantage of yoga asanas over just workout is that the yogic postures are synchronized with breath and thus, increase your energy levels along side providing the required physical stretches.

Practice Pranayama to reduce anger

Pranayamas like bhastrika and nadi shodhan help reduce restlessness within the mind. When the mind is calm, you’re less likely to urge agitated and angry. But, make sure you learn them only from a professional teacher.

Deep breaths

Taking a couple of deep breaths will instantly assist you drop anger. The moment you become angry, close your eyes and take a couple of deep breaths. Observe the change in your state of mind. Breath releases stress and helps your mind settle down .

Meditate daily

Regular practice of yoga, pranayama, and a spotlight to food help to settle the restlessness, but how can one sustain a relaxed and balanced state of mind? Meditating regularly is your answer. Just 20 minutes of daily meditation is sufficient for a whole day. You will notice that albeit you are doing get angry, you settle down faster. Though meditation has several benefits to the mind and body, meditation for anger reduction is one among the key benefits.
It would be ideal to find out meditation from an experienced teacher. However, until you’re waiting to go to a category , practice one among these guided meditations.