Showing posts with label anger management. Show all posts
Showing posts with label anger management. Show all posts

Saturday, December 11, 2010

FRUSTRATION LEADS TO ANGER

Anger is one of three basic emotions. It is a response of heightened arousal in the class of rage or hostility.
Frustration is the stimulus that provokes an emotional response. The appropriate label for such a response is anger. Anger, in turn, serves as the motivational stimulus for additional responding which in many cases may take the form of aggression. Thus, the cliché says, “Frustration leads to anger, which in turn leads to aggression.”


Remember frustration does not always lead to aggression.

How to deal with anger?

Change your perspective:
Look at the situation that is producing anger from other’s perspective. By considering other’s point of view, you may be able to understand the anger causing situation with depth and with increased understanding, you may become more tolerant of the apparent shortcomings of others.

Reduce the importance of anger producing factor:
Find the alternative that automatically alleviates the significance of anger causing element.

Fantasy provides a safety valve:
Reinterpret the situation in a way that is less bothersome. The best way is fantasizing it but don’t act out it. In your fantasies, you can yell at the unfair professor and suffer no consequences at all. However, don’t spend too much time brooding. Fantasize, but then move on.

To me, this is the most effective technique of dealing with anger that is so easy and result oriented method. Guaranteed. Do apply it once and see the difference.


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Wednesday, December 8, 2010

HOW TO GET YOUR ANGER UNDER CONTROL!

Get some space:
When you feel that a particular person is causing your anger, take a break from that person until your frustration alleviates a bit. Recompose yourself and face the person with little cool mind again. This break will help you to understand the anger causing factor and save you from regret.


Forgive, but don’t forget!
Resentment is a form of anger that does more damage to the holder than the offender. Making a decision to “let go” is a process that leads to forgiveness or at least acceptance. It is considered a major step toward anger control. If you can forgive the other person, it will help you both. It's unrealistic to expect everyone to behave exactly as you want


Use humor to release tensions or anger:
Lightening up is helpful to diffuse tension. But remember don’t confuse it with sarcasm because it can hurt feelings and make things worse. Use different mediums of humor to release your suppressed anger as well. It is important to get it out otherwise; it can deteriorate you physically as well as mentally. For example, a painter can release his anger through depicting it in his or her paintings.


Modify the conversation with yourself:
This anger control technique involves learning to recognize and change yours inner conversations. Learning to modify the “self-talk” empowers you to deal with anger more effectively. It will help you to understand how strongly you feel the anger, how long you hold onto your anger, and how you express your anger.











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Tuesday, December 7, 2010

ANGER MANAGEMENT

Do you find yourself fuming when someone cuts you off in traffic?
 Does your blood pressure shoot up when your child won’t cooperate?
Do you burst out when your subordinate forgets to dispatch an important courier?
Anger is a normal and even healthy emotion, but learning how to deal with it in a positive way is important.
Uncontrolled anger does not only harm you but can escalates the tense situation. Outbursts, rage or frustrations affects the relationships with family, friends, and co-workers or even complete strangers negatively. It is time to learn some anger management skills. Controlling your temper isn't always easy. But these effective anger management tips will help and give you the upper hand.
Take a time out:
This is very useful tip to lower the intensity of anger. In this, count to 10 or drink a glass of water before reacting. It can really effuse your temper.
Use relaxation techniques:
Deep breathing and progressive muscle relaxation techniques are useful. I have described them in detail in old posts. So, look for them.
Think carefully before you say anything:
Otherwise, what you say beyond your limits, you will regret later. When you are angry, it is easy to sidetrack. So it is good if you make a list of your points that you want to discuss and try to stick your points.
Continue........


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Wednesday, December 1, 2010

STRESS MANAGEMENT THROUGH DEEP BREATHING

Learning effective ways to relax may not be as easy as it sounds, but the logic is simple: Feeling stressed and being relaxed are not compatible responses. If one can become relaxed, the feeling of stress will be diminished.
There are many techniques that prove helpful in the removal of stress. Today I shall discuss  most effective and powerful way of Deep Breathing to check the stress. The importance of this technique is:
  • It’s easy to learn. No tactic is required.
  • It can be practiced almost everywhere.
  • This is a quick way to get rid of stress.


Requirement:
  • A few minutes
  • A place to stretch out


How to practice:
Remember! You have to breathe deeply from the abdomen and shallow breath from upper chest.
  1. Warm up yourself by shaking yourself and saying that you know how to control your stress and in few minutes, you will oust it.
  2. Sit comfortably with your back straight.
  3. Put one hand on your chest and other on your stomach.
  4. Now breathe in through your nose. The hand on your stomach should rise and the hand on chest moves little.
  5. Exhale through your mouth and push out as much air as you can while contracting your abdominal muscles. The Hand on your stomach should move in more than the other hand as you exhale.
  6. Continue to breathe in through your nose and out via your mouth. Try to inhale enough so that your lower abdomen rises and falls as well.
  7. Count slowly as you exhale.


Note: If it is hard to do this exercise while sitting up, try lying on the floor. You can put a small book on your stomach instead of your hand.
I am sure you will get benefit to know the actual and easy method of deep breathing. 
Try is must!






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