10 ways to control your anger - Professional expert’s advice

I am really emotional and excitable person. I think that there are two types of anger: constructive anger and a destructive one. In order to understand the anger phenomenon I decided to investigate the nature of anger, reasons of its appearing, key factors and anger management.

What does it mean this anger? Anger is a strong indignation feeling of our emotional sphere that is attended by self-control losing. Anger is a signal of our state. Glands produce an array of hormones that have a great and deep effect on all our body. The main participants of this process are adrenaline and cortisol. They activate cardiovascular system and consequently all organs. Adrenalin causes fast heart beating, rising blood pressure. These rich oxygenated blood streams to the places are responsible for reaction. Thus some extra energy is released.

There are 4 basic ways of anger expressions:

1. Straight and immediately (verbally or nonverbally) to show your anger. It gives an opportunity to free from the negative emotions.

2. To express anger in an indirect way. In this case usually suffer persons that are weaker, not dangerous and those ones who “come to hand”, usually they are our family and close relatives. Thus we hurt our dear ones. One of the best ways is to express your anger to the person who is the source of this very anger. If it is impossible- better find some compromise.

3. Restraining anger you “drive” it deep inside. So, negative emotions store will provoke a big stress sooner or later.

4. You may foresee situation of anger feeling, try not to expand this feeling but get to know the reason, understand and solve it. A Roman philosopher Seneca said: “When you are feeling of ascending “volcano”- stand still, not doing anything- not speaking, not moving.”

Anger is a normal and natural human feeling, especially nowadays as life is really fast and we have a huge amount of information to accumulate (in comparison with our previous generations). The range of anger is rather wide: from a slight annoyance to impetuous fury. Anger can be quick and long, lasting for years in form of bitterness, vengeance or hate. Anger can lead to health issues like depression, high blood pressure, hearth diseases, stresses, alcohol dependence and obesity. If you are anger- express it. If you feel discomfort from these “negative splashes”- then we can give some techniques how to manage your emotional anger:

  • 1. Take a deep and continuous breath. Count up to 50 or imagine your aggressor just naked, only in socks. This will help you to calm and smile.

  • 2. Have a walk. Look at high sky. Continue to breathe deep and easily. So you appraise the situation and calm down.

  • 3. Do some physical exercises. When you are angry- your body is very tensed and tough. If you stretch your muscles it will relax your body, as you will spill out all your negative energy into action. Your brains will get more oxygen and it assists to clear your thoughts.

  • 4. Write down all your thoughts. Write down that you are mad and why. Avoid being rational, logical or laconic. Write on paper all you are feeling this moment. Try to write all in details. The function of this technique is to shift all your anger out of your head on paper.

  • 5. Be grateful. Find someone to thank. Do you not forget about yourself. Thank that you have woken up today, thank that that the Sun is shining for you, that the sky is blue and the grass is green.

  • 6. Prayer. Ask God to be with you during this anger moment and lead you.

  • 7. Meditation. Close your eyes, look into solar plexus, and be all your anger, breathing deeply.

  • 8. Change of places. Move yourself on your enemy’s place. And look at situation from his point of view. Better look at the situation from the ceiling. Focus on details, especially on funny and absurd ones. Strive to forgive your enemy as well as forgive truly yourself.

  • 9. Go back to your childhood memories. Recollect state when you were angry. Hug this child and say: “All is ok. I am here. You are good child. I love you and I will not leave you.”

  • 10. Your values. What is the most significant thing in your life? Who are the most important people in your life? What kind of person do you want to be? Think and accept that point that you are living your life, and you are living your values. There is a good man inside you that wants to help you. I wish you good luck!

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Wednesday, March 26, 2008

Spiritual health inspires local researcher

Research by Closeburn resident Dr Rosemary Aird has found that shifting from traditional religious beliefs to self-focused spirituality is not making young adults happier.
A Closeburn researcher has investigated the links between spirituality, mental health and social behaviour as part of a groundbreaking new study.

Dr Rosemary Aird, a University of Queensland School of Population Health PhD graduate, found that moving away from traditional religious beliefs to trendy, self-focused spirituality is not making young adults happier.

According to the findings of the study, people with a belief in a spiritual or higher power other than God were at greater risk of poorer mental health and antisocial behaviour than those who rejected this belief.

Young men and women who held non-traditional beliefs were up to twice as likely to feel anxious and depressed and to have higher rates of disturbed and suspicious thoughts.

They were also more likely to believe in the paranormal and that they were special, unusual, or destined to be important, than those who rejected this belief.

The study was based on surveys of 3705 21-year-olds born in Brisbane.

Respondents were asked questions about whether or not they believed in God or another higher power, how often they went to church, and how often they took part in other religious activities.

Dr Aird, a 51-year-old agnostic, said her research demonstrated that most new non-religious forms of spirituality, which have “shifted away from a social-focus to a me-focus”, were too individualistic.

“Religious forms of spirituality among past generations tended to be more about social responsibility and obligation and collective interests,” Dr Aird said.

The New Spirituality promotes the idea that self-transformation will lead to a positive and constructive change in self and society.

“Their focus on self-fulfillment and self-improvement and the lack of emphasis on others’ well-being appears to have the potential to undermine a person’s mental health and social relationships.

“This focus may lead people to feel more isolated from others and to concentrate unduly on themselves and their own problems.”

Dr Aird said that television and popular culture are also influencing the religious beliefs and practices of young people, who often mixed and borrowed practices from many different old and new religions.

She also said only eight per cent of respondents attended church once a week, which appeared to reduce the likelihood of antisocial behaviour in young adulthood among males, but not females.

Dr Aird, who lectures in the School of Public Health at the Queensland University of Technology, spent last December teaching in Vietnam and is currently conducting health research in Borroloola, in the Northern Territory.

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