Do you often feel like you are pushing people away with your anger? Do you feel like you are a difficult person to be around? Do little small things irritate you and you are not sure why? Most probably these are some symptoms that you are struggling with in your mental health seeing a professional may be a great option. So, we collected for you the top 3 methods recommended by therapists to help in controlling your anger.
1. Think of situations from a third-person perspective.
Now one of the best methods to understand others, and yourself in general is to think things from a third-person perspective. Often when we go into an anger stage is because we aren’t able to understand the situation, we see it from one perspective, so we aren’t able to see the full picture. Now, how can you see the whole situation from a third-person perspective?
Now, this is my secret technique for doing it:
You will make your page divided into two or more parts depending on how many people are involved in the situation. Let’s say there are 3 people, so you will make 4 columns, write your name in one of the columns and fill each other column with the other 3 people. Then start writing under each one of these columns what each one of them did. For example, let’s say your name is Sarah, and one of the people upsetting your name is Matt, So you don’t write “I did this” instead you write “Sarah did this” then “Matt Replied and did that” and so on.
This exercise helps you open your mind to the full picture and makes you calmer because now you see how the situation is from each perspective.
2. Meditation or breathing exercises.
Now you probably heard about this one many times but if you are not doing it till now, you are seriously underestimating the changes meditation can bring to your life.
Through the treatment of the underlying thoughts, feelings, and bodily responses, meditation can reduce anger on many levels. It lessens our cognitive, emotional, and bodily responses to anger and cultivates a calm, collected state of mind.
If you are a beginner, we recommend for you these meditation guides:
Exercise improves your general health and sense of happiness, giving you more energy throughout the day. But physical activity also directly reduces stress in some ways. It increases endorphin production. The feel-good chemicals known as endorphins in your brain may produce more when you exercise.
Aerobic exercise is particularly efﬁcient at lowering blood pressure and reducing anxiety, which in turn leads to a decrease in the occurrence of angry outbursts because it boosts the heart rate and exercises the pulmonary system.
Best sports to reduce stress & anger:
- 1. Boxing
- 2. Aerobic Activity: Skipping Rope.
- 3. Yoga.
- 4. Weight Lifting.
To sum it up, remember, it’s okay to feel angry, but it’s important to ﬁnd healthy ways to cope with it. By using the strategies we’ve discussed, you can learn to control your anger and live a happier, more fulﬁlling life.