Quote of the day
Anger is a killing thing: it kills the man who angers, for each rage leaves him less than he had been before – it takes something from him. – Louis L’Amour
Anger exists in every single one of us. No man would tell you that he/she had never lost their temper unless of course they’re 6 feet down the ground. Anger is a strong feeling of discontentment, hostility or violent behavior provoked by a rage or wrongness. If you’ve been guilty of losing your anger, you’re not alone, and you don’t have to hit yourself repeatedly for it. The key is really to learn how to control this fragile emotion of anger and not letting it control you.
How angry are you at this moment of time
The first step to managing anger is really recognizing that you’re currently experiencing this rage. Ponder on what or who has made you has put on this feeling onto you and accept it. The worst thing to feeling angry is denial towards it.
Below is a scale to quantify your anger. Each scale is weighted against the Intermational Mercalli intensity scale which is also used in the measurement of earthquakes.
The red line between 2 and 3 would show where your limit should be, or rather here’s where you need to start getting help or imply anger management techniques already!
Which level do you belong to?
Here are some of the symptoms that you’re currently feeling angry and seriously need to deal with it immediately:
- Rapid Heart Beat and breathing becomes intense
- Stiffening of neck, jaw, arms & shoulders
- Feeling the adrenaline rush
- Clenching of fists until the fingernails start hurting
- Head becomes numb and aches
- Stomach feels rigid and tight
- Muscles work hard and become tensed
- Face becomes red and heated up
- Sweating of palms and forehead
- Tendency to throw things
- Tendency to break things
- Tendency to hit/punch into things
- Destruction of others and Self
- Screaming on top of your lungs
- Using fowl languages or cursing
- Thoughts of hurting or harming a person
- Becoming mentally unstable
Control your Anger with these Powerful and Easy Tips
- Take a deep breath. Inhale & Exhale slowly & repeatedly for about 10 times. Let the oxygen stream into your nerves & blood flow while calming it down
- Pause and count until 50 before you make any further moves
- Channel positive thoughts like love, happiness, relaxation, enjoyment, or excitement to replace angry feelings
- Drink some water to calm your nerves
- Ask for comfort and help from the Almighty. Prayers are a powerful way when you’re confused and lost
- Move away from the person or thing which inflicted anger to you
- Remember than anger and hate will not solve anything. It brings no good to yourself nor others
- Repeat words like “control”, “relax”, “calm down” or other calming terminology
Imagine calming environment/sceneries or think of calming songs or music
- grateful that for the gift of life and wisdom which makes us rationalize between good, & bad. No problem in this world cannot be fixed
- Do some physical exercise to loosed up stiff muscles and release tensions that build up as a result of anger
- Release your anger in a piece of paper. Writing down your emotions have similar impact to talking to a friend without being secretive or worried that you’ll be judged
- Once calm, start expressing your angry in a non-destructive way
- Put yourself in the shoes of the person who made you angry. Ponder shortly on the reason the acted the way they did?
- Think thoroughly before you speak. It’s no point to be regretting after you’ve blurted out words that might have hurt the other person more than you think
- Reflect and determine a possible solution for your rage
Forgiveness, forgiveness, forgiveness – yourself and everyone/everything else. Release a white dove(a symbol of forgiveness), when you have a major grudge in you
- Use silly humor to switch emotions, make sure it’s not offensive
- If anger levels are too high, sleep over it before confronting or dealing with it
- Seek therapy or anger management classes if you find it too difficult to cope
- Join anger management forums, or chat groups to see how others are coping with this crisis
- Never bottle up your anger inside you for too long. Accept it, and find a way to deal with it
- If you really have to let go of your anger physically, find a punching bag or a stuffed toy to punch out to your heart’s content
- Always remember your values in life. Have you conflicted your principles & morale by behaving negatively towards an emotion?
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