How to manage Anger?


On many occasions, we find ourselves involved in difficult situations due to adverse feelings that can seriously damage our social relationships and personal well-being. This negativity can come from sensations related to anxiety (fear, tension, restlessness, etc.) or anger (irritation, etc.).

Anger is an emotion that is characterized by a rapid increase in heart rate, blood pressure, and norepinephrine and adrenaline levels in the blood. It is also common for the person who feels anger to redden, sweat, tense their muscles, breathe more quickly and see their bodily energy increased.

Being an emotion related to the aggressive impulse, some experts point out that anger is the manifestation of the response that our brain emits to attack or flee from danger. On the other hand, the mental state proper to moments of anger makes us instinctive and diminishes our ability to reason.


The causes of anger
Anger can arise as a result of a state of insecurity, envy, fear, etc. Anger can also appear when we are unable to cope with a specific situation, being hurt or bothered by the way people around us act.
Aggressiveness often appears in situations that we perceive as a threat. Therefore, anger is based on feelings such as fear, frustration or even fatigue.

When we feel frustrated with something, we can react in several ways. For the case at hand, one of the possible reactions to frustration is anger. Aggression, on the other hand, is the outward manifestation of the anger we feel.
The anger appears automatically in some situations that hinder us to achieve goals or objectives. The emotions we feel do not occur without reason, but each one has a specific function. In the case of anger, the brain causes this state to prepare us to make a superior effort to overcome the difficulty that has been presented to us.
Fortunately, it is possible to deal with negative thoughts more or less effectively by using a series of techniques that aim to stop or control anxiety and anger. Next, we will list some of the most used, so if you are going through a delicate moment or have problems managing your feelings, take note!

1- Find the source of your anger

Sometimes anger and frustration are the results of very real and inescapable problems in our lives. Anger can be a healthy and natural response to these difficulties. Some people have a cultural belief that every problem has a solution. That belief increases our frustration when we discover that this is not always true. If for whatever reason we cannot find a solution,

we must focus on how to handle and face the problem.
Draw a plan and check your progress along the way, using a guide to organize or manage time if necessary. Do your best, but do not punish yourself if you do not find an answer right away.


2- Analyze your emotions correctly

Normally, people who get angry quickly tend to get frustrated too easily and do not analyze their feelings correctly. So, ask yourself the following question:

The fact that you just produced your frustration is really so important that you get angry and you don’t control your reaction of anger?
Surely the answer is no because if it were yes you would not have a bad management of your anger and you would get angry only in those situations that you should do it.
However, to get those situations that are not really important do not produce anger you must work on the interpretation you make of them.
To do so, you simply have to start not looking so hard at the faults of others, since we are all human and you yourself are also wrong and pay more attention to the successes.

Do the following exercises daily:

Look at the attitudes, emotions and positive behaviors of the people around you and write them down on a piece of paper.
When you detect something negative in someone do not criticize immediately, write down the action and then think if that act really deserved criticism and anger.
When you make a criticism, it later analyzes if it was really objective, specific and constructive. If it is not, it means that you should not have been angry.
Do not criticize when you are angry, do it at another time when you are calmer.


3- Meditation

Meditation is one of the most effective resources to help the person get into a relaxed and creatively constructive state of mind. Through the practice of a concentrated and prolonged mental focus we can move to different emotional states and it is also an excellent tool to witness the emotions and experiences that we feel and live day after day, helping to vent and understand situations and feelings that, in general, In the hustle and bustle of everyday life, we cannot see or understand.


4- Relaxation

Simple relaxation tools, such as deep breathing and relaxing images, can help calm feelings of anger.

You can try these simple steps:

Breathe deeply, from your diaphragm. Breathing alone will not relax you, so imagine that your breath rises from your abdomen and goes through each exhale. Slowly repeat a calming word or phrase, such as "relax" or "take it easy". Keep repeating it while you breathe deeply. Use images, visualize a relaxing experience of your memory or your imagination. Try to do some kind of non-strenuous and slow exercises. Yoga and similar activities can relax your muscles and calm you down.
Practice these techniques daily. Eventually, you will be able to use them automatically when you are in a stress situation.


5- Observe physical signs

The rage and anger are accompanied by a series of physical signs: tension in the body, tremor, body heat, increased heart rate, jaws, and clenched fists, etc. Knowing how to observe and identify these bodily sensations as indicators of anger will be useful to manage it from an initial stage. Sometimes we have learned to react in an automatic way to the physical sensations associated with anger, in order to avoid emotions and thoughts of anger.


6- Music

As an indispensable tool of relaxation, music is an excellent resource to calm the negative and euphoric emotions that are causing us harm, since by countering sound waves with our emotions, we take them to a calm state which benefits us.

What kind of music is recommended?

- White noise: The small sound patterns that we can find in white noise are perfect catabolizers of anger since they transport the person because it serves to mask the other sounds that are in the environment.
Sounds of nature: The sound of rain rattling in a window, a river that flows, the tireless whisper of the ocean beating against a reef, the trill of some birds, the song of a whale ... The sounds of nature have a power cathartic in our body. It is like a return to our origins, an escape route, a channel that focuses us and frees us from anger and negative emotions immediately if we pay attention and concentration.

That is why a very useful tool that we can have at hand to control anger is the Japan Sound app, which combines a variety of sounds of nature and white noise, which will help you to disappear the negative thoughts and emotions that are leading to anger. When you are in a situation that causes you stress, you can use this simple but very powerful application in a few minutes.