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, December 03, 2008

Martial Arts and Spirituality

Martial arts and spirituality. What does that even mean? This is a question almost all of us ask. But few of us ever get any real answers. Some say it's mixing religions such as Christianity or Islam with martial arts. Some think it's dressing up in flowing clothes, spouting koans, and seeming esoteric. Some say it's simply, "a bunch of crap".
However I believe It isn't any of these things.

To understand the relationship between Martial arts and spiritually, you must first understand what each of them are on their own. Most of us pretty much understand, or at least have a clear concept of what the martial arts are. I'll define it here as the study of physical conflict. But there are lots of reasonable definitions. Most of us have spent enough time with the martial arts, that we have a pretty clear definition, at least for ourselves. It's spirituality that many of us have a hard time with.

To many, spirituality is simply going to church and reading the bible. While these things are spiritual things, they are part of a religion, and not the spirituality itself. A religion is a school of spirituality. The main goal of these schools is to put people in touch with their spirituality. The practices of a religion (prayer, bible reading, church services, worship etc.) are designed to put you in touch with your spirituality, but they are not the spirituality itself. By adding the practices of your religion to your martial arts, you are not working with spirituality, you are simply adding more practices. Which most martial arts systems already have more then enough of. Religion's are to spirituality as Martial arts are to fighting. They are schools that point to a thing, but not the thing itself. Mixing the practices of a religion into your martial arts doesn't train your spirit.

The trappings of spirituality are not the spirit. While different physical objects can help evoke your spirit, they are not the spirit itself. Wearing a Zen masters robes certainly does not make you a Zen master. Reciting words and incantations that you don't understand does not make you a spiritual person. Seeming aloof and exotic to other people doesn't do a thing for your spirituality either. It starts with you.Your spirit is at the very core of what you are. So how could you find it in things outside of yourself?

Because of our tendency to confuse spirit with practices and trappings, many of us come to the conclusion that spirituality is just a bunch of nonsense and doesn't exist at all. However if you look to the normal instead of the extreme we can readily see examples of spirit in our daily lives. Some common indications of spirit are: "the spirit of giving", "the Christmas spirit", "Fighting spirit", etc. We all understand these examples, and accept them with little doubt as to their existence. The reason is because we've all experienced them or seen them in our lives. We don't think of these things as being different or special, they are just part of life.

Spirit is complete manifestation of true self. Let's look at it in terms of "the spirit of giving". Most all of us have been over taken by this at one time or another, and are quite familiar with it. We know that it is a feeling of joyful giving. It can seem almost addictive. You just start giving things, maybe even expensive or important things, to people you care about. Every part of you wants to give. Once you surrender to your spirit, everything seems to come together for you. The same can be said of "fighting spirit". When someone has a strong fighting spirit, they except the fact that they are in the midst of struggle. In fact they happily engage, excepting what is happening, exhibiting a kind of joy. They do this even in the face of agony or defeat.

Your spirit shows itself when you stop putting things off. Without fearing what is about to happen, simply being in the moment, naturally. We've all had the experience of getting up in front of a crowd to give a talk or present something. Maybe we allowed ourselves to be intimidated by the crowd, kind of shinking inside of ourselves. Not being the best showman we could be. We didn't have the "showman's spirit". We didn't allow ourselves to do as well as we could. We just didn't have enough "spirit" to make the best presentation we could. Spiritual practice's are those that teach you to except what is happening and who you are in order to let yourself, your spirit, shine through. When you are coming from a spiritual place you are acting without fear, worry, doubt, or any kind of dependence on what will happen next, you are simply being you, right now.

Understanding spirit, and spirituality in this way; its connection to the martial arts is undeniable. Martial situations are ones that require strong spirit. If your spirit isn't strong you'll never get through extreme difficulty's. If your spirit isn't strong it's impossible to come through tragedy and not be a victim. And for these very reasons Martial practices make wonderful training grounds for the spirit. Lending the martial arts to being a wonderful spiritual practice. Most religions and non-martial spiritual schools have to add practices in order to train the spirit. Challenges and difficulties must be faced in order to strengthen your spirit. Non-martial spiritual traditions add things like: abstinence, fasting, tithing, worship, routine, strict moralities etc. in order to challenge their practitioners. Martial practices however have a built in set of challenges: fighting, physical fatigue, and habitual practice are the necessities of a martial method. Practices like these make simple sense in the martial arts. You never have to ask, "why do I need to be in good physical shape" ," "Why do I actually need to test my skills against someone", or "why do I need to train so much". The reasons are clear, if you want to be good, you'll have to do these things. You must use your spirit to get through these rigors, this trains the spirit. It's hard to hide behind lies, and clever excuses, if you're not training hard, it's clear that your spirit is not in the practice.

The great thing about spiritual training is that it will naturally start to spill over into the rest of your life. When you honestly take on training in the martial arts, you take on a spiritual practice that makes you a stronger person. Dealing with things directly and honestly starts to be much less challenging. When you willingly participate in physical conflict, dealing with the grumpy bus boy suddenly isn't a big deal. When you force yourself to joyfully except vigorous exercise, doing yard work is no problem. A strong spirit is useful in all facets of life, and will do far more for you then make you a good fighter.

You must pay attention to this. You must actually make Spirituality a practice. If you fight simply because you're mad, or "want too" you're not training your spirit. You are simply giving in to an indulgence. If you show up at your Dojo and simply go through the motions, you're not training your spirit. If you get excited and feed your ego every time you pin someone, or give them a big throw, complaining every time you are thrown, you're not training your spirit. You must stay ever mindful, taking care in all of your training. This will make your practice something phenomenal. Something that will strengthen your spirit, and increase your martial ability. Eventually there will be no more "spirit of giving,", or "fighting spirit", because everything you do will involve spirit. Giving you something we could all use a little more of in our lives, Joy.

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