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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Tuesday, September 16, 2008

Ecumenical Gospel Music Concert, Susan L. Taylor open CommUNITY Week Sept. 28-Oct. 2

CommUNITY Week is an excellent time to reflect on the important roles that art, culture, spirituality and learning have in our lives. It is a time for the University of St. Thomas and Twin Cities communities to share and exchange through formal and informal networks.

In its third year, CommUNITY Week has turned the spotlight on the vital contribution that culture and spirituality make in learning and in life. Music, faith, books, theater and dialogue about uncomfortable issues are a part of daily life and have a lasting impact. They inspire and challenge us and broaden our horizons. We respect the Ramadan and Rosh Hashanah religious traditions as we reflect and celebrate.

The third annual CommUNITY Week celebration will begin Sunday, Sept. 28, with an Ecumenical Gospel Music Celebration fundraiser in the Chapel of St. Thomas Aquinas. As a learning community rich in faith and heritage, it is important that we work toward uniting our community through a greater sense of shared spirituality. The Office of Institutional Diversity continues to support St. Thomas' strategic priorities of access, excellence and Catholic identity.

One goal of the OID is to improve and enhance campus climate through a number of intentional initiatives. One way to do this is to fortify our humanity in the name of God through gospel music. Music is a universal language that transcends social status, ethnic origin, gender, generation, faiths, culture and background.

The Ecumenical Gospel Music Celebration fundraiser is a diverse program that features gospel music performed by a mixture of Twin Cities musicians and choirs. Funds raised will benefit diversity and access initiatives in the Office of Institutional Diversity.

Award-winning artists performing in this celebration will include: Bruce A. Henry, Debbie Duncan, T. Mychael Rambo and Yolande Bruce. Henry will serve as guest director and Rambo as master of ceremonies.

The Hallel Praise Team Ministry from Holding Forth the Word of Life Ministries International and the Voices of Unity Choir from Pilgrim Baptist Church will join in this jubilant celebration from 3 to 5:30 p.m. Sunday, Sept. 28, in the Chapel of St. Thomas Aquinas.

Legendary editor emerita of Essence magazine, Susan L. Taylor, also will headline CommUNITY Week. Taylor has empowered the powerless and provided hope for "all God's children" through her famous "In the Spirit" columns. She is an accomplished author, editor, humanitarian and national spokeswoman for National Cares Mentoring Movement. .
Susan L. Taylor

Taylor will join our community for two major events: 1) "All About Love: Living Fearlessly in a Changing World," 7-9 p.m. Monday, Sept. 29, in Room 304, Murray-Herrick Campus Center (followed by a reception and book signing), and 2) "Diversity Dialogues: Lifting Voices in the Circle," 11:45 a.m.-1 p.m. Tuesday, Sept. 30, in Room 304, Murray-Herrick Campus Center. Get details on these events in the CommUNITY Week schedule that follows this column.

I appreciate the forward thinking of co-chairs Michael Glirbas and Cynthia Fraction. In addition, we always are fortunate to have eager students, faculty and staff who contribute their time by serving on the Steering and Volunteer Committee. A special "thank you" to all these willing volunteers who publicly support our diversity initiatives. In addition, thank you Gayle Lamb and Food Service for providing special menus in various dining facilities throughout this week.

I personally invite students, faculty and staff members to attend as many events as possible. I encourage faculty to provide students with co-curricular learning opportunities by considering CommUNITY Week events for extra credit. On a college campus, diversity becomes intellectually, culturally and socially productive and central to the university's educational mission when it is a source of mutual enrichment to all members of the university community. In this way, education becomes a tool through which the fact of diversity is transformed to exciting and productive actions of diversity, creating a climate and environment so stimulating and attractive that the experience of difference becomes a source of excellence and an instrument of achievement.

A very special "thank you" is extended to all CommUNITY Week sponsors for their generosity and support. Each sponsor is recognized in the schedule of events below. Visit our Web site for additional details.

Here is the schedule of CommUNITY Week events:

Sunday, Sept. 28

* Ecumenical Gospel Music Celebration fundraiser, 3-5:30 p.m. in the Chapel of St. Thomas Aquinas, honorary co-host Anchor Hilyard Lodge. Tickets will be on sale at the St. Thomas Box Office and Expeditions, lower level, Murray-Herrick Campus Center, and online Sept. 17 through Sept. 26. Tickets prices are $25 for general admission and $15 for students (with ID). Discounts are available for general admission groups (10 tickets for $225 and 20 tickets for $450). Tickets may be purchased concert day from 1 to 4 p.m. at the Box Office. VISA, Master Card, Discover and student eXpress cards will be accepted. Call the Box Office at (651) 962-6137 with questions.


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