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, February 17, 2009

Sleep Tight and Well

The quality of our life significantly depends on our mental and physical state of health. We have realized how important healthy food and physical activities are for our body. But we still underestimate the significance of our sleep process…

Sleep deprivation causes fatigue, irritation and low productivity. All these decrease your immune system and create perfect conditions for other diseases. Here are some tips to make your sleep deep and sound.
  1. Try to get up at a regular time even during the weekends.

  2. Go to bed only when you feel you are in a sleepy state but not too late - it is so easy to waste sleepless hours.

  3. If you cannot fall asleep during 20 minutes, leave your bedroom and do some chores. Do not allow yourself to fall asleep in another room. Go back to your bedroom when you are sleepy. Repeat the following as many times as it is needed during the night.

  4. Use your bedroom only for sleep, sex or when you get ill and need to stay in bed.

  5. Avoid irregular napping. If you feel you need it try to do it at a regular time and don’t nap more than one hour. The perfect time for napping is about 3 p.m.

  6. Organize a relaxing ritual before going to bed. It can be a warm bath, 10-minute reading or you can have some food to enhance your sleep. Avoid eating much before going to bed!

  7. Everybody knows that exercising provides a good night's sleep. But make sure you exercise in the morning or afternoon, not at night, to see the benefits while you dream.

  8. Do not drink or eat something containing caffeine 6 hours before sleep.

  9. Do not drink alcohol beverages when you feel sleepy or if you take some soporific draught. Even a little doze of alcohol combined with your fatigue can cause a big effect.

  10. Avoid smoking before going to bed or during the night.

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