Many benefits can be enjoyed when people learn to control their anger. The Mayo Clinic says some of these advantages include better health, improved relationships, increased productivity and the prevention of psychological problems. Relaxation techniques in particular are a good way to effectively combat anger.
Feel the Anger
While many people automatically attempt to suppress anger, tuning in to the physical affects of anger on the body might actually lessen the intensity of feelings, says the mental health website HelpGuide.org. Allow thoughts of anger and give them proper recognition before attempting to alleviate the feelings, suggests Judith Lazarus in her book "Stress Relief and Relaxation Techniques."
Deep Breathing
Lazarus also encourages the use of deep breathing exercises to invoke a sense of peace and calm and to counteract rising tension. Concentrating on the breath going in and out of the lungs takes the focus off the source of the anger. It is important, however, to take deep breaths rather than breathing shallowly from the chest, as that technique is not as effective. One way to ensure this happens is to use a specific deep breathing technique, explains Lazarus. Close the mouth and inhale breath through the nose for approximately 4 seconds. Hold for 7 seconds, then release the air through the mouth for 8 seconds. This has a tranquilizing effect on the nervous system and will alleviate anger.
Meditation
Meditation is also an effective way to produce feelings of calm and relaxation. The main action of meditation is to keep the mind free of thoughts and just be. There are many different methods of meditation, so people should do some experimenting to determine which one suits them best. Some examples including concentrating on the visual image of a candle, concentrating on the particles of the inner eyelid or picturing white light surrounding the body.
Exercise
Physical activity or exercise can also help someone feel calmer. Whether it be a brisk walk around the block or non-strenuous yoga-like exercises, the endorphins released during exercise will relax the muscles and help a person feel more relaxed and calm.
Massaging and Stretching
If full-fledged exercise is not possible, stretching or massaging muscles can have the similar beneficial affect of relieving feelings of anger. Gently massaging the neck, scalp, shoulders or temples can help. In addition, moving the head slowly from side to side or front to back to stretch the neck muscles, stretching arms above the head, arching the back or bending sideways at the waist are just a few examples of effective stretches.
Visualization
Visualizing the sights, smells, sounds, touch and tastes of a relaxing experience or place can alleviate anger as well. The place or experience pictured can be from a favorite memory, something seen in a book or on television, or an image completely made up from a person's imagination, says the American Psychological Association. The focus should be on the relaxing experience, which will shift attention from the source of anger and calm frayed nerves.
Affirmations or Counting
Mental or verbal affirmations or even counting can help the rational mind regain control over the feelings, suggests the American Psychological Association. Saying a word or phrase such as "relax" or "I am calm" can help soothe feelings of anger; counting to 10 may also help. Keep repeating until control is re-established. Using this technique in combination with deep breathing can be particularly effective.
References
- Help Guide: Anger Management
- American Psychological Association: Strategies To Keep Anger At Bay
- Stress Relief and Relaxation Techniques; Judith Lazarus; 2000
