How to release anger 3 ways to release anger

Directory method 1: release anger effectively 1, and do some exercise. 2. Practice breathing control. 3. Practice muscle relaxation gradually. 4. The release form of anger. 5. Playing stress-reducing toys, such as stress balls, can help you solve your anger quickly. 6. Find something stupid or interesting. 7. Listen to some light music. 8. Repeat the state of self-hypnosis. Method 2: Control and prevent anger 1. Make an "anger guide", because when you are angry, it is difficult to think of any way to control it. 2. Adjust the angle of your thinking. 3. improvise. 4. Learn to be more confident. 5. Try meditation. 6. Get enough sleep. 7. After getting angry, ask people around you how they feel. 8. See a doctor. Method 3: Know your anger 1, and know where your anger is. 2. Try to understand your body. 3. See if the way your family expresses anger has a profound influence on you. 4. Record your anger index. 5. Be aware of your own tipping point. Anger is a natural expression of human emotions and does not mean negativity. It tells you in time that it's time for you to get hurt or change. Therefore, it is important to know how to deal with anger. Frequent outbreaks can easily lead to heart disease, hypertension, depression and insomnia. This has happened after the outbreak of disease or extreme depression. Fortunately, now you can learn how to understand and deal with it and release your anger in a healthy way.

Method 1: Effectively release anger.

1, do some exercise. When you feel angry, do some gentle exercise. George University's research shows that jogging or cycling can help to control the mood in anxiety. When you exercise, your body will release amine polyphenols, which will make you think positively. If you can't run or ride a bike, then walking, stretching and other relaxation exercises can. Exercise also has a preventive effect. Yale University's research shows that long-distance running can alleviate people's depression.

If you don't have enough time for long-distance running when you are young, jogging is also good. Don't let yourself move your hands and feet as much as possible in your emotions. Of course, a little exercise can make you feel better.

2. Practice breathing control. Deep breathing (letting the muscles at the bottom of the lungs move with breathing) helps to relieve anger. Take a deep breath, slow down your heart rate, stabilize your blood pressure and relax your body. Rhythmic breathing and a calm mind can bring additional benefits. Find a quiet place to relax. It makes you feel comfortable. You can take off your heavy clothes and lie down if you want.

Put your hands on your lower abdomen.

Inhale slowly through your nose and concentrate on filling your stomach with gas. Relax your stomach when inhaling, and then you can feel your stomach expanding. Keep breathing like this for a few minutes.

Breathe slowly through your mouth. The contraction of abdominal muscles causes the lungs to expand slowly.

Repeat this process at least ten times.

If you have difficulty breathing deeply, buy a toy for your child to blow bubbles. Put the bubble blowing rod in front of you and blow slowly. The key point is to exhale with your lower abdomen. Steady blowing can make bubbles float slowly. If your foam bursts easily or can't be blown out, change your breathing style until it blows out.

3. Practice muscle relaxation gradually. Progressive muscle relaxation requires you to concentrate on relaxing and tightening some special muscle groups in your body, so that you can get rid of anger. In addition, it can release anger and stress well, and it is also very useful for insomnia. Try to find a quiet and comfortable place.

Focus on local muscle groups, such as arms. When taking a deep breath slowly, try to tighten the muscle group and make it hard for five seconds. For example, tighten your arm muscles and make a fist for a while. And when practicing a muscle, be careful not to involve the nearby muscle groups.

When exhaling, take the opportunity to quickly relax the muscles that have just been tightened. Let yourself relax 15 seconds, and then continue to exercise the next muscle.

Try to tighten and relax other muscle tissues, feet, calves, thighs, buttocks, abdomen, chest, neck and shoulders, mouth, eyes and forehead.

You can also exercise from your feet and tighten the muscle groups in all parts. When you relax each muscle group, imagine that anger is leaving your body and relaxing instead.

4. The release form of anger. Participating in activities helps to transfer anger, and research shows that anger can even temporarily improve brainstorming and creative thinking. Carefully release controllable anger, use your imagination and even have innovative ways. For example, find a private space and shake it as much as you want, just like a dog trying to shake off water droplets after taking a bath.

Another example is that you write your anger on a piece of paper and then tear it off slowly. Imagine that you have eliminated all your anger.

If you are an artist, try to draw your feelings and transfer all your feelings to artistic creation.

5. Playing stress-reducing toys, such as stress balls, can help you solve your anger quickly. Because they can quickly tighten and relax muscle groups, another benefit brought by pressure balls is that they can gradually relax muscles quickly. These are expedient measures, and the long-term solution is to mix other technologies. It's better to release stress with decompression toys than to punch, kick and throw things. Because such outbursts will cause harm, and it is easier to increase stress.

6. Find something stupid or interesting. Two jokes really help to ease your anger. An important source of a lot of anger is the feeling that our thoughts and experiences are always correct and things should develop in the way we expect. Analyzing these thoughts with humorous thinking can help you calm down and manage your emotions. For example, the American Psychological Association suggests that if you give someone an indecent nickname, you are very dissatisfied with your boss and call him a scum. Imagine that he really became a scum wearing a suit and carrying a briefcase. This will make you feel much better.

Watching some silly or funny videos online can also make you feel happy. Humans are creatures who feel happy when they see big-eyed puppies and fat babies.

Of course, avoid sarcastic and cruel jokes. This kind of joke will make you more angry and hurt others.

7. Listen to some light music. Listening to music is a good way to distract attention. Of course, listening to light music will do. When you are ready to get angry, if you hear hot music, you will be more angry. Find a light music to calm your anger. What makes you feel "eager to try" and your body enters a state of "fight or flight" excitement. After scientific research, the British Society for Sound Therapy has come up with a series of songs that can make people deeply relaxed, such as Weightlessness by Marconi, Airflow Electra and Watermark by Enya.

8. Repeat the state of self-hypnosis. Find a state that suits you and imagine that state when you are angry. You can repeat this state even more frequently. You can try the following more: "This state is only temporary."

"I can spend it safely."

"I may not like it, but it won't kill me."

"I will keep my own style."

"It's not worth my anger."

Method 2: Control and prevent anger.

1. Make an "Anger Guide", because when you are angry, it is difficult to think of any way to control it. Making plans in advance can help you calm down. Making this plan will help you manage your emotions effectively. For example, when you just want to lose your temper, pay attention to "pause" You can calmly tell your little friend that you are not feeling well and need to have a rest.

If you are suppressing your anger in a headache topic, such as politics and religion, then you can try to turn the topic to a more natural and pleasant topic.

2. Adjust the angle of your thinking. Being aware of mood changes can help you reduce the number of times you get angry. Anger often leads you to exaggerate events and feel high. Changing your experience goals can help you avoid getting angry in the same place. Avoid saying never or always. Otherwise, it's just sudden anger, but it will be associated with other people who have been angry for a long time. These words will also hurt others, making people feel that you are on guard and don't want to cooperate. Don't say "I'm always stupid" or "you never know what's important", use seeking truth from facts. Just be realistic. For example, you can just say "I left my mobile phone at home" or "You forgot our dinner today".

Stay logical. Of course, it's easier said than done, but you should know that negativity is not your only mood all day. Keep your passion, no matter how big the problem seems, as long as you overcome your anger, the problem will be solved faster.

3. improvise. First impressions are always easy, but when you really get in touch, you will find it difficult. Adapting to circumstances also helps you to keep calm and calm when facing complicated things. For example, if someone cuts in line in front of you, you may feel that he doesn't care about your feelings. This assumption will aggravate your anger. When you criticize him, you will find it useless. And when you believe that he didn't see you or that he was really in a hurry, you will be much happier yourself.

4. Learn to be more confident. Forming a confident style makes it easier for you to control your life and less anxious and angry. Communicating and acting confidently does not mean arrogance and selfishness, it just means explaining your thoughts, feelings and your real needs to everyone more clearly, calmly and frankly. If you are dishonest, others don't know what you really think, which may make you more angry, depressed and worthless. Use sentences with me as the main language clearly. For example, I hope you can be on time for the next party.

Avoid swearing, threatening others and personal attacks.

Take a positive attitude and refer to other people's opinions.

Express your desires and needs clearly and clearly. For example, if you don't want to go to the party, don't say "Well, well, I'll go if I can", but politely and clearly say "I don't think so this time."

5. Try meditation. Meditation can not only reduce anxiety and depression, but also help you stay calm even when you are depressed. Recent research at Harvard University shows that meditation has a positive effect on the brain, especially in the area where emotions are processed. There are two kinds of meditation: mindfulness meditation and love meditation. Although both can reduce anger and anxiety, meditation on love is much more effective than meditation on mindfulness. Mindfulness meditation means being completely immersed in the present and always perceiving changes in the body. This form of meditation is most suitable for yoga classes.

The meditation of love is universal love, which is developed on some principles of Longjue or Tibetan Buddhism. This form of meditation requires you to learn some methods before practicing by yourself.

6. Get enough sleep. Lack of sleep will do a series of harm to your body, including the risk of stress and the increase of chaotic emotions such as depression. Lack of sleep can also lead to physical sensitivity, emotional instability and irritability. Sleep experts advise ordinary people to get at least seven to eight hours of sleep every day, or choose more or more compact sleep according to your body's needs.

7. After getting angry, ask people around you how they feel. For example, if you are neglected at a party, tell them calmly and let them know how your behavior has affected you. And help you control the whole environment. It's important to tell others after you get through it. If you don't figure it out, talking to others at that time will only make the situation worse, and of course it may hurt others. Therefore, interact with others as gently as possible.

8. See a doctor. Doctors can help you discover the underlying emotions under anger. Especially when I don't know why I'm angry. Cognitive therapy: looking at problems in different ways of thinking. This is especially effective in controlling anger.

Method 3: Understand your anger.

1, understand your anger. For most people, it is normal to get angry a few times a week. Just like you sometimes think others are rude or hurt you. Of course, you should try to recognize what kind of anger you belong to. Do you often shout, growl and curse others when you are angry?

Does your anger often lead to personal attacks? Is the attack serious? In fact, less than 10% of anger will involve physical attacks, but if you are angry often, it is another matter.

Do you eat poison pills, drink or overeat when you are angry?

Have you found that negative emotions have affected your interpersonal relationship, work or body? Do people around you have any feedback on your situation?

2. Try to understand your body. Anger can lead to a series of problems, especially for women. Social education usually advocates that women should avoid publicly expressing hostility and anger. It can cause a series of symptoms, such as physical tension, muscle pain, shortness of breath, restlessness and headache. Understanding the anger in your heart helps to release it, rather than suppressing it with reason. Anxiety, depression and insomnia may all be related to anger.

3. See if the way your family expresses anger has a profound influence on you. How did they deal with their anger when you were growing up? Immediately or deliberately suppressed?

4. Record your anger index. When you are angry, write down your performance carefully and let yourself know your current state. Reflect on how you did it and what you thought at that time. Don't let subjective emotions affect objective records, just explain your unconscious behavior at that time. Realizing this is the most important step to deal with and overcome anger. So when the mood comes, ask yourself where this anger comes from. What makes you angry or nervous? Did you feel uneasy before this?

What were you thinking?

How angry do you think you are if you divide anger into one to one hundred?

Did you just explode or hold it in your heart?

Have you noticed any physiological symptoms, such as increased heart rate or headache?

What would you do? Screaming, attacking others or smashing things? What does it actually show?

How do you feel after what happened?

5. Be aware of your own critical point. Special events are quite easy to arouse the anger of most people. You can use the log to determine when you get angry more easily. The tipping point is mainly divided into two categories: threat and injury. Most people get angry when others should have done well but failed to achieve it. For example, he asked a friend to have dinner together, but he didn't show up.

Another common trigger point is that you realize that there will be problems in this situation, even common problems in life. For example, traffic jams, computer problems and trivial things are actually very common, but the side effect is that you are anxious about it. Anxiety is easy to get angry.

If you can't reach the expected goal, you will be angry at yourself because of disappointment.

It often makes people angry that work is used or neglected in love.

Tip: When you are hot-headed, using anger release methods is particularly effective, but make sure you are being trained to deal with anger. This will make you less angry at first.

At the same time, you can also realize how powerful the motivation is to make you angry. For example, if you have very clear political views or religious beliefs, then don't participate in discussing those controversial conversations.

It's also a good idea to see a doctor when you're so angry that you hit the wall. It is also good preventive health care to seek some spiritual help before many people think that you will get into big trouble.

See if the community or university health center offers anger management courses. If you have, you can take these courses to help you better manage anger and reduce violence.

Hit the pillow with boxing.

Different people have different ways to vent their anger. Try various ways to vent your anger until you find a way that suits you. Try using boxing bags, singing or massaging, or even going to the steam/sauna room.

Running or push-ups are good for the brain and the body.

Talk to someone and see if they have the same symptoms.

Use your favorite sports or other activities to divert your attention. If you are angry, then this is a good way to resolve your anger.

Warning If you find it easy to attack others when you are angry, or often treat yourself with drugs or alcohol, seek professional spiritual help. The important thing is that you can't hurt yourself and others.

Not doing physical attacks is like kicking, hitting and tearing things to vent your anger. These behaviors seem to be helpful, but research shows that they will increase anger.