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Instructions for use: how to tame your anger

Natasha Kumar By Natasha Kumar Apr12,2024

Instruction manual: how to tame your anger

Anger/unsplash < p>The fast pace of life, excessive stress, bad news, crises and constant pressure cause internal tension, irritation and outbursts of anger. Often, such a state can later be regretted.

Society teaches you to feel bad because of the presence of anger, but it is not a character flaw. It is important how a person deals with negative emotions. “Psychological support” writes about this.

There is a distinction between basic anger (a response to attacks) and defensive anger(designed to hide inner pain, shame, horror, fear or feelings of helplessness). Since hiding negative emotions and feelings is one of the causes of anxiety and depression, it is important not to suppress anger, but to release and cope with it ecologically.

As research shows, understanding the nature of anger can help express it in healthy ways and use it constructively. . In fact, anger's job is to protect us – it's a biological defense and adaptation program.

What to do if you are angry?

1. Acknowledge Your Anger
Admit that you are angry is the first step to change. Try to learn to distinguish exactly what anger you feel (what and why you are really angry).

2. Name your anger
Try to pinpoint the cause of the anger: “I'm angry because I have to drive a very long route!” or “I'm angry because this question made me feel ashamed…”

3. Feel the anger physically
Analyze exactly how the irritation feels in the body: increased temperature, redness, tension, heart palpitations, trembling.

4 . Verbalize Anger
Identify the impulse of anger and name it (what exactly is it aimed at, what is its purpose). Say it out loud: “I want to hit him because..!”, “I want to get out of here!”

Owner's Manual: How to Control Your Anger

Anger/unsplash

Studies show that giving a name to internal experiences and feelings helps regulate the nervous system and promotes a sense of calm and balance.

Once you acknowledge, recognize, feel and express your anger, you will be able to think more clearly again and free yourself from uncontrolled emotions and their negative consequences.

Natasha Kumar

By Natasha Kumar

Natasha Kumar has been a reporter on the news desk since 2018. Before that she wrote about young adolescence and family dynamics for Styles and was the legal affairs correspondent for the Metro desk. Before joining The Times Hub, Natasha Kumar worked as a staff writer at the Village Voice and a freelancer for Newsday, The Wall Street Journal, GQ and Mirabella. To get in touch, contact me through my natasha@thetimeshub.in 1-800-268-7116

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