Recognizing The Signs Of Anger
It is very important that you recognize when you are angry. This sounds a bit obvious, but very often people are unaware of the true depth of their feelings.
A lot of people simply pretend that they arent angry, or else displace themselves from the causes of their anger.
Anger can be subtle and quietly influential. It isnt always expressed by shouting, violence or antisocial behavior anger can find expression in numerous other ways.
If you are angry, you may find yourself clenching your teeth, suddenly suffering from a headache, or experiencing a stomach ache or muscle tension.
You may end up shaking or trembling, feeling sick or desperately wanting to get away from the person or situation thats bothering you.
Emotionally, you could become irritated, depressed, guilty, resentful, anxious or even afraid.
Recognize these signs, know yourself and when youre about to lose your temper, then look out for those signs in others. It can be, quite literally, a lifesaver.
What Is The Fastest Way To Relieve Stress
There are countless techniques for managing stress. Yoga, mindfulness meditation, and exercise are just a few examples of stress-relieving activities that work wonders. But in the heat of the moment, during a high-pressured job interview, for example, or a disagreement with your spouse, you cant just excuse yourself to meditate or take a long walk. In these situations, you need something more immediate and accessible.
One of the speediest and most reliable ways to stamp out stress is to engage one or more of your sensessight, sound, taste, smell, touchor through movement. Since everyone is different, youll need to do some experimenting to discover which technique works best for youbut the payoff is huge. You can stay calm, productive, and focused when you know how to quickly relieve stress.
Social interaction is your bodys most evolved and surefire strategy for regulating the nervous system. Talking face-to-face with a relaxed and caring listener can help you quickly calm down and release tension. Although you cant always have a pal to lean on in the middle of a stressful situation, maintaining a network of close relationships is vital for your mental health. Between sensory-based stress relief and good listeners, youll have your bases covered.
Strategies To Cope With Family Stress
Coping strategies to guide you and your family when dealing with everyday stress and crisis situations.
Stress is a normal part of life. We all encounter stress in a variety of different situations, forms and amounts. What causes stress for one person may seem like no big deal to someone else.
Stress can come from seemingly small events like heavy traffic or a long line at the store, or it can be a result of a crisis event, like the loss of a job, a death in the family, a pandemic such as that caused by the novel coronavirus, the virus that causes the infectious disease COVID-19, or the catastrophic flooding experienced in mid-Michigan.
The most important thing to do is to recognize, accept and manage your stress to avoid negative physical and emotional consequences. Stress that is not managed can manifest into chronic stress. Chronic stress has been shown to suppress your immune system, increase blood pressure and blood sugar levels and exacerbate underlying conditions like anxiety and depression.
Figuring out what stress management tools work best for you can be a process. While there is no perfect way to manage stress, here are some tips that may work for you and your family:
Michigan State University Extension has a variety of classes to help people learn to manage stress. Please visit our website to find offerings and experts in your area.
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Recommended Reading: How To Deal With Stress Naturally
Tip : Stay Calm By Taking Care Of Yourself
Taking care of your overall mental and physical well-being can help ease tension and diffuse anger problems.
Manage stress. If your stress levels are through the roof, youre more likely to struggle controlling your temper. Try practicing relaxation techniques such as mindfulness meditation, progressive muscle relaxation, or deep breathing. Youll feel calmer and more in control of your emotions.
Talk to someone you trust. Nothing eases stress more effectively than chatting face-to-face with a friend or loved one. The person doesnt have to provide answers, they just need to be a good listener. But talking about your feelings and seeking a different perspective on a situation is not the same as venting. Simply venting your anger at someone will only fuel your temper and reinforce your anger problem.
Get enough sleep. A lack of sleep can exacerbate negative thoughts and leave you feeling agitated and short-tempered. Try to get seven to nine hours of good quality sleep.
Exercise regularly. Its an effective way to burn-off tension and ease stress, and it can leave you feeling more relaxed and positive throughout the day. Aim for at least 30 minutes on most days, broken up into shorter periods if thats easier.
Be smart about alcohol and drugs. They lower your inhibitions and can make it even harder to control your anger. Even consuming too muchcaffeine can make you more irritable and prone to anger.
Spend Time With Friends And Family
Social support from friends and family can help you get through stressful times.
Being part of a friend network gives you a sense of belonging and self-worth, which can help you in tough times.
One study found that for women in particular, spending time with friends and children helps release oxytocin, a natural stress reliever. This effect is called tend and befriend, and is the opposite of the fight-or-flight response .
Keep in mind that both men and women benefit from friendship.
Another study found that men and women with the fewest social connections were more likely to suffer from depression and anxiety .
Having strong social ties may help you get through stressful times and lower your risk of anxiety.
Its hard to feel anxious when youre laughing. Its good for your health, and there are a few ways it may help relieve stress:
- Relieving your stress response.
- Relieving tension by relaxing your muscles.
In the long term, laughter can also help improve your immune system and mood.
A study among people with cancer found that people in the laughter intervention group experienced more stress relief than those who were simply distracted (
Try watching a funny TV show or hanging out with friends who make you laugh.
Find the humor in everyday life, spend time with funny friends or watch a comedy show to help relieve stress.
Not all stressors are within your control, but some are.
One way to do this may be to say no more often.
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Powerful Mantras To Reduce Stress
Now its time to take a look at some effective mantras to use to reduce stress!
Before you read through this list just remember that is does not matter what mantra you choose, none are better than the others.
Dr. Herbert Benson and his colleagues also tested many mantras and prayers. They decided that regardless of what the practitioner repeats the word or phrase has nearly the same effect: relaxation and the ability to better cope with lifes unexpected stressors. The beauty of a mantra is that you can set a specific intention according to your needs. Do you need to reduce stress? Calm your mind? Decrease anxiety? Mantras can help!
As executives, these coping mechanisms can greatly improve our attitudes, emotions and even work performance.
Take a look at our list of 40 mantras to reduce stress!
Other Ways To Manage Anger
The five-step approach is good when you’re in a particular situation that’s got you mad and you need to decide what action to take. But other things can help you manage anger too.
Try these things even if you’re not mad right now to help prevent angry feelings from building up inside.
- Exercise. Go for a walk/run, work out, or go play a sport. Lots of research has shown that exercise is a great way to improve your mood and decrease negative feelings.
These ideas can be helpful for two reasons:
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Mantras To Reduce Stress
2. One task at a time
3. Steady your nerves
4. Ive survived all the difficult moments of my past life
5. Steady your reactions
6. Do it your own way
7. Focus on quality, service, and value
8. Be a leader
10. A vision is a dream with a plan
11. Progress is a process
12. Trust the path
13. Wherever you are, be all there
14. I control my emotions
Know The Difference Between Anger And Aggression
Anger is a feeling, an emotional reaction to particular stimuli, whereas aggression is a course of action brought about by that feeling.
Being angry once in a while is a normal and unavoidable part of the human condition. Aggression, on the other hand, is a decision.
Although aggression can take many forms, it is most often a conscious course of action taken as a result of anger. The most extreme form of reactive aggression is violence.
So if a person insults you, the feeling of anger that arises from it is more or less automatic, but the decision to retaliate in some way is an act of aggression, get it?
This is where the term anger management comes into play, because if you know how to adequately deal with your feelings of anger, then you are far less likely to respond aggressively to people or situations that make you angry.
Your feelings of anger are most likely normal and probably reasonable enough, but this does not necessarily validate a decision to react aggressively towards others.
Also Check: Can Stress Cause Loss Of Appetite
The Type Of Stress Matters
Stress can affect you both instantly and over time .
Acute stress is the body’s instant response to any situation that seems demanding or dangerous. Your stress level depends on how intense the stress is, how long it lasts, and how you cope with the situation.
Most of the time, your body recovers quickly from acute stress. But stress can cause problems if it happens too often or if your body doesn’t have a chance to recover. In people with heart problems, acute stress can trigger an abnormal heartbeat or even a heart attack.
Chronic stress is caused by stressful situations or events that last over a long period of time. This could include having a difficult job or dealing with a chronic disease. If you already have a health problem, stress can make it worse.
Tools To Tame A Temper: Self
Because anger can be powerful, managing it is sometimes challenging. It takes plenty of self-awareness and self-control to manage angry feelings. And these skills take time to develop.
Self-awareness is the ability to notice what you’re feeling and thinking, and why. Little kids aren’t very aware of what they feel, they just act it out in their behavior. That’s why you see them having tantrums when they’re mad. But teens have the mental ability to be self-aware. When you get angry, take a moment to notice what you’re feeling and thinking.
Self-control is all about thinking before you act. It puts some precious seconds or minutes between feeling a strong emotion and taking an action you’ll regret.
Together, self-awareness and self-control allow you to have more choice about how to act when you’re feeling an intense emotion like anger.
Also Check: What Causes Stress And Anxiety
Relieving Stress With Destructive Therapy
At Rage Ground in LA, we get it: youre stressed. Like most people, you probably have several sources for this stress. Work, family, relationships, the hustle and bustle of adulthood, even the news are all things that can cause tension for most people. In day to day life, it can feel like there is nowhere to offload this stress. Stress, annoyance, frustration, and anger can become bottled up in a way that is just not healthy, and you certainly cant direct it at other people.
What if you had permission to let it all out? To relieve your stress, let go of your anger, and be rid of your frustrations in a controlled environment? Rage Ground has you covered. We provide the room, the protective gear, and items big or small to smash for groups or individuals. This can be called destructive therapy, a method of relieving pent-up stress or anger. If youve been feeling run-down with these emotions lately, destructive therapy could benefit you in several ways.
How To Do Paced Breathing
Paced breathing can be done any time you need to calm down quickly. It would be lovely to do it sitting in the sun on a beautiful beach like the photo above but usually you dont feel angry or stressed on a beach! Paced breathing is very versatile it works anywhere and everywhere.
Sitting upright is usually better than lying down or slouching, because it can increase the capacity of your lungs to fill with air. It is best to take the weight off your shoulders by supporting your arms on the side-arms of a chair, or on your lap.
1. Take a slow breath in through the nose, breathing into your lower belly so you feel it inflate like a balloon 2. Hold your breath for 1 or 2 seconds3. Exhale slowly through the mouth so that you are pushing out the air in the balloon and you feel your belly suck in 4. Make sure the exhale breath is one or two counts longer that the inhale breath as this activates a greater relaxation response.5. Wait a few seconds before taking another breath
About 6-8 breathing cycles per minute is often helpful to decrease anxiety, but find your own comfortable breathing rhythm.
Read Also: How To Help Someone Relieve Stress
Controlling Anger From Anxiety
When anxiety results in anger, it can be very frustrating. It’s not necessarily something that can simply be controlled and reduced right away. It often takes a great deal of time and effort, as well as a commitment to ensure that you’re able to control this symptom. You’ll have to work on two separate issues:
- Managing Your Anger
- Managing Your Anxiety
Even though anger is the result of your anxiety, you’ll still want to learn how to handle situations where anxiety is present. Some amount of stress and anxiety is natural, but if its getting in the way of your life it may be something to address.
Control Stress And Anger With Diet
Well, this is true because when you are stressed, stress itself can play a prominent part in reducing your energy levels. So, the next time you feel like you are about to explode, try drinking some milk. Doing so is beneficial because milk is good at calming the body and mind.
Lemon juice is also beneficial, as it can help bring down anxiety and worry. Lemon juice mixed with honey is also good at relieving stress, tension, and is often used to alleviate symptoms of stress and anger.
Read Also: Does Stress Cause Dry Mouth
Covid Anger: Pandemic Causing People To Experience More Anger And Stress
PITTSBURGH COVID Anger, It is a very real thing, and its growing.
You can hear it in peoples voices and see it in a lack of patience.
We are dealing with extra levels and layers of stress than weve ever had to deal with ever before and on a very large scale, says James Shamlin, LCSW Cranberry Psychological Center. Were dealing with more fear and holding onto more stress day today I think allowing us to be a little shorter on sleep and not able to use our coping mechanisms and stress reductions kind of strategies and holding onto our fears of the future.
Shamlin says we most often let the anxiety and anger flow around those we care about the most because we expect they are going to be the people who understand us the most. When were just not having our best days.
So, if you feel those emotions boiling up what can you do.
Shamlin says, It starts with recognizing it and recognizing where its really coming from. The deeper it is the stronger it is the less likely its coming from whats in the moment and more so from whats been building up over time. The more we recognize that the more I think we have the ability to give ourselves some options and handle our own emotions today.
Shamlin says its important to develop coping mechanisms before you need them. Cut yourself a break or just remove yourself from the situation and cool down.
WATCH: John Shumway Speaks With James Shamlin of Cranberry Psychological Center
Dont Be Afraid To Ask For Help
If you are struggling, you can always seek help. Friends, family or professionals the average person has more support than they think they do.
As we said elsewhere, sitting on your emotions can lead to all manner of psychological and physical ailments, some of which take years to cure and others once manifested, will simply never get better.
Your emotional wellbeing is extremely important, not just to you, but also to the people around you whatever else you do, never forget that.
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