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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Monday, February 16, 2009

Healing Foods

Brenda Langton to launch course teaching cooking techniques for healthful, immune-bolstering food

Brenda Langton has an old saying she swears by: "If you don't take time to eat well, sooner or later you will to take time to be sick."

You will have no trouble eating well if you visit Langton's acclaimed restaurants — Café Brenda in the Warehouse District and Spoonriver on the riverfront near the Guthrie Theater. Both restaurants feature outstanding dishes made of organic and natural foods.

"This has been my lifelong goal — to get good food into people," Langton said.

Her restaurants have been one avenue for that cause. Now she has another — a new three-day course in March offered by the University of Minnesota's Center for Spirituality & Healing. In the class, "Healthy Eating/Healthy Living," Langton, a senior fellow at the center, will go over several healthful recipes for breakfast, lunch, dinner and snacks to get you through the day.

Highlights include homemade hummus, buckwheat potato croquette, miso vegetable soup, creamy soft polenta, and coconut rice pudding with cardamom, almonds, and golden raisins. Some of the recipes are featured in Brenda's classic cookbook, "The Café Brenda Cookbook."

"My concern is teaching people how to cook very healthy, immune-boosting foods that are simple. For me, simple is of the utmost importance — simple and delicious," Langton said. "I'm trying to use foods that are more like whole grains, legumes and lots of vegetables, nuts — plant-based proteins and fish."

Mary Jo Kreitzer, director of the Center for Spirituality & Healing, said the course is a natural fit for the center.

"As we look at how to help people make healthy lifestyle changes, how we eat is such a big part of that. So many people have really just grown up with fast food, processed food," she said. "What I love about Brenda's approach is that eating natural doesn't have to be time-consuming, doesn't have to be expensive. The key to it is planning."

Langton, a Bryn Mawr resident, plans to go over grocery shopping tips, too. She's a major fan of the local co-ops and urges others to shop at them to stock up on fresh, local produce.

"People get in ruts. With a little bit of planning and grocery shopping and having several new recipes to get going, it's not difficult [to make changes]," she said.

Langton has been focusing on healthful foods for years. She opened her first restaurant Café Kardamena in the late 1970s at the age of 21. She opened Café Brenda in 1986, and her latest venture, Spoonriver, opened in 2006.

While eating well is second nature for her, she's concerned about people who haven't tuned into all the research about the impact of diet on health. She points to skyrocketing sugar consumption and the tendency for so many people to skimp on vegetables.

"There is so much information out there, scientific evidence that diet is really the base of our health," she said. "If we don't have a good diet, we don't have a good immune system. If we don't have a good immune system, then that's when problems set in."

In addition to managing her restaurants and teaching the new course, she's also working on creating a video for the Children's Hospitals and Clinics of Minnesota. In the video, she goes over healthful-cooking tips with her daughter. In the spring, summer and fall months, she's busy with the Mill City Farmers Market. She is one of the founders of the market, which features a variety of local vendors devoted to providing organic and sustainable goods.

Clearly, there's a lot on her plate these days.

"Let's face it — we live at a very hectic pace. This is no joke," she said. "I have to feel good. I have to have energy to get through my day, and this is the way to do it — by eating good food."

By Sarah McKenzie

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