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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Friday, April 18, 2008

Yoga Helps Fight Asthma

Asthma is a respiratory disease characterized by chronic inflammation, labored or shortened breathing, wheezing, coughing and sticky mucous from chest. Before we get into discussing the details of this disease, a brief snapshot of what follows in the paragraphs below would be helpful. We will discuss the health benefits of yoga with focus on yoga and asthma with a dedicated section on yoga poses for asthma.

The Symptoms of Asthma

Symptoms of asthma are all apparent unlike certain other diseases. The first symptom that shows up is inflammation in the trachea (wind pipe, connecting throat to lungs) immediately followed by tightness in the chest or shortness of breath. When the asthma attack goes to unmanageable limits, you feel complete constriction of the wind pipe and chest. At this time it is extremely difficult to breathe. But much before this condition is reached; you have sufficient warning signals such as the wheezing sound while exhaling and inhaling (breathing) due to the presence of sputum in the respiratory system, coughs etc.

What Triggers Asthma

Some common triggers leading to asthmatic symptoms are allergens like cold, house dust, pollen, animal dander, irritants such as smokes, chemical fumes etc. For some people, in certain cases, stress from emotional and exercising reasons can trigger the symptoms.

Some Statistics on Asthma

Asthma is not known to take death toll unless proper and timely care is not taken. However, the figure of asthma deaths has been on the rise since 1970s in the United States as well as around the globe. There are about 20 million asthma sufferers in the United States itself. What is alarming is slightly less than half of them (about 9 million) are children below 18 years. Out of the total asthmatics, about 70% have other allergies and 10 million of Americans suffer from allergic asthma. Cases of asthma in children have shot up by a mind boggling 160% is the 1980-1994 period. Incidences of reported deaths have mounted to 5000 annually and direct cost of treatment is pegged at $11.5 billion and indirect costs at %4.1 billion. Prevalence is 39% higher in African Americans than white Americans. Total loss of work days is 24.5 million and school days lost is 12.8 million.

Some Yoga Poses that Help in Combating Asthma (Yoga for Health)

Here is a list of yoga poses for asthma. Regular practice of these workouts for asthma helps you combat asthma attacks better. There have been debates on how yoga and asthma relate to each other. But studies show that certainly there are definite health benefits of yoga.
Easy Yoga Pose
Sukhasana, is the easiest of the yoga poses for asthma as far as yoga and asthma goes. Sitting erect on the floor, cross your legs and clasp your knees easily and that's it. Breathe easy for 5 minutes.
Shoulder Lifts
Lie down flat on floor on your back with your hands stretched above head. Relax for a couple of breaths and slowly lift up shoulders towards front together with head crouching abdomen as in curls. Inhale as you get up and exhale when retracting.
Sun Salutation
Yoga sun salutation (Surya namaskara) is a combination of 12 poses in a sequence beginning and ending in stand-at-ease pose, the 5th and 6th of them being standing on four limbs with body horizontal to the ground while forehead and nose touches ground. The sequential breathing series during the Sun Salutation prepares respiratory mechanism for the asthma combats. This is also helpful for backaches. This is among the top 10 yoga asana to relive asthma.
Kapalabhati Breathing Technique
Yoga and asthma cannot distance themselves from pranayama, a highly meditated breathing technique. Kapalabhati requires that you breathe rapidly in short sequences and consciously control the movements of the diaphragm (a membrane separating abdomen from chest.) This exercises the entire respiratory system.
Anuloma Viloma Breathing Technique
This is known as alternate nostril breathing technique. You inhale through one nostril and exhale through the other with a long retention of the breath in between. This brings breathing a much needed rhythm.

From: yogamiracles.com

1 comment:

olivier said...

What I found is that when my lung allergy (very similar to asthma) comes up and I start relaxing every single muscle in my body (similar to some yoga practices) the effect of the allergy decrease and go away.
The only tricky thing is to keep relaxed. The allergy makes me go very tense and I have to put in my full concentration, but it works wonders!

Olivier.