Tip 1: How to learn to control your anger
Tip 1: How to learn to control your anger
Anger is a fairly strong emotion withdestructive effect on man. Surrendering to rage, you stop listening to your own mind. In this state, you can commit an act about which you will later regret. Therefore, it is important to take anger under control.
Instructions
1
Try to solve the problem that causesYou are angry. Perhaps you are outraged by an attitude that is unfair to yourself. And you feel that you will soon begin to boil. Do not let go of the situation. Be able to stand up for yourself and protect your opinion. Then there will be no occasion for anger. This method is good, logical, but not always applicable. There are situations when it is necessary to extinguish negative emotions, but their cause can not be quickly eliminated.
2
Watch the words. Curses, insults and a heightened tone can be the beginning of a real scandal. A trivial way, when you need to count to ten, before opening your mouth in a fit of rage, it works. Even in such a short period of inactivity, the mind begins to take precedence over negative emotions.
3
Find an outlet for the accumulated unpleasant feelings. Take off while cleaning or in the gym. Draw your abuser in a caricature style, imagine him in an unsightly, funny situation.
4
Distract yourself from your experiences. In an acute moment, when your emotions are about to boil, switch to the essence of the problem. Put yourself in the place of the person who causes negative in you, penetrate the content of his phrases. The manifestation of empathy will help you first understand that you were wrong, and then calm down.
5
Learn to forgive. Indulgent attitude to other people's mistakes, love of others and faith in people will help you avoid outbursts of anger. If you see in every person a threat, an enemy, negative emotions will not be avoided.
6
Watch your health. Decreased vitality, loss of energy and body resources, reduce your ability to resist negative emotions in almost "no." At the same time, good health and health will help you create immunity against outbursts of anger and rage.
Tip 2: How to learn to control anger
Overloaded working day, fatigue, terriblemood cause irritation, which, with the slightest misstep or word, turns into uncontrollable anger. And all diseases - from nerves! To stay healthy and fun, learn to control negative emotions.
Instructions
1
First of all, try to be aware of your anger atphysical level (trembling, redness, clenched teeth). It begins with irritation, which will be easier to cope with. At this point, stop, mentally weigh the cause of the quarrel. Imagine what you will lose if you do not stop. The desire to argue usually disappears.
2
Concentrate and hold back tears, words and reproaches. Close your eyes and breathe deeply. Consider inhaling and exhaling, at least to 40. As a rule, at this stage, the desire to continue the dispute passes. Now you can calmly discuss the situation. Or say the alphabet, you can even out loud. Most likely, the interlocutor, having noticed your efforts, can restrain himself.
3
When you feel that you are covered -Take a break. Realize that you are already annoyed. At this moment, do not convince others that everything is fine, do not hide your feelings. But do not express them aggressively. Try to speak calmly and in fact.
4
Analyze the situation and your emotions. Perhaps you were wasting your time in vain. Stand on the side of the abuser, try to look at yourself from the side. It is likely that you did not want to be offended. For example, you were pruned on the road. Or maybe he was in a hurry to the hospital or did you just drive too slowly?
5
Do not be silent, do not accumulate grievances. Otherwise, a day will come when no one can keep you, including yourself. Negotiate. Explain to your husband, mother or children what exactly irritates you. The main thing is to speak calmly, carefully choosing words.
6
Talk to yourself. There are situations when it is impossible to make claims, for example, to the boss or the accidental driver who drove you. Just sit down and say the problem, there is an option that it is not so problematic. Do not hold the negative in yourself.
7
Release the steam will help jog. Or just beat a pillow or a "pear", chop firewood. Any physical activity will help to distract. You can write on your paper your feelings or draw a portrait of the offender, and then tear it into small pieces or burn it.
8
To be less irritable, tryLearn to relax. Go to the pool, eat chocolate, meet with friends, get enough sleep, have sex, buy new shoes. Anything! Deliver yourself small pleasures.
9
To maintain emotional balance, studymethod of relaxation. Do meditation in the morning. And most importantly, treat life with a sense of humor. Smile more often, and conflict situations will simply disappear.
