We all occasionally worry and feel angry. It is a typical aspect of life.
But what happens if your fear or rage overwhelms you and you cannot control it? It is frequently simpler to say than to do to be able to relax when necessary.
Because of this, having a few coping mechanisms at your disposal can be useful when you’re feeling agitated or anxious. Think about including these all-time favorite soothing techniques in your toolkit.
- Deep inhaling & exhaling
According to Delphi Behavioral Health’s Scott Dehorty, LCSW-C, the best way to swiftly reduce anger and anxiety is by deep inhaling and exhaling.
You often do quick, shallow breaths when you’re stressed or furious. This communicates with your brain and creates a positive feedback loop that reinforces your fight-or-flight reaction. Because of this, taking many slow, deep breaths might break the cycle and promote relaxation.
There are many breathing exercises you can do to relax. Three-part breathing is one. In order to practice three-part breathing, you must inhale deeply before fully exhaling while paying attention to your body.
The ratio of inhalation to expiration can be changed to 1:2 after you become accustomed to deep breathing (you slow down your exhalation so that it lasts twice as long as your intake).
To be able to use these tactics when you’re worried, practice them when you’re calm.
2. Allow yourself to express your anxiety
Allow yourself to express your anger or anxiety. The worry and anger you’re feeling might lessen after you give them names and give yourself permission to express them.
3. Ask questions to yourself when you get anxious thoughts
Having unreasonable, even absurd, ideas are a common symptom of anxiety and anger. These ideas frequently represent the “worst-case scenario.” You might become trapped in the “what if” cycle, which can lead you to ruin many aspects of your life.
When one of these thoughts arises, pause, and ask yourself these questions:
- Is it likely to occur?
- Is this a sensible idea?
- Has anything similar ever happened to me?
- What could possibly go wrong? Can I deal with that?
It’s time to rethink your thoughts after answering the questions. I can’t cross the bridge by myself. Say to yourself, “There are people who go across that bridge every day, and it has never fallen into the river. What if there is an earthquake and it collapses into the water?
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4. Let go of any tension or rage
Do exercise to release the emotional tension. Go for a run or a walk. Serotonin is released when you exercise, which helps you feel better and calm down.
However, you should refrain from engaging in physical expressions of rage, such as yelling or pounding walls.
Note that — “this has been demonstrated to boost sentiments of rage because it reinforces the emotions because being furious makes you feel good.”
5. Imagine yourself at peace
Use the breathing exercises you’ve learned to practice the advice in this tip. After a few deep breaths, close your eyes and visualize a peaceful environment. Imagine yourself remaining calm and focused while navigating a stressful or anxiety-inducing circumstance. See yourself relaxed.
By visualizing it in your mind, you can use that image as a reminder to be calm when you’re feeling nervous.
6. Thinking Profoundly
Have a mantra you can repeat when things get tough. Make sure it’s one you can use, though. It can be — “Will this matter to me at this point next week?” or “How significant is this?” or “Am I going to let this thing/person steal my peace?”
This enables you to refocus your thoughts and “reality test” the circumstance.
When we’re stressed or upset, our attention is hyper-focused on the problem, and we stop thinking clearly. These mantras provide us the chance to let reason take over and produce a better result.
7. Redirect your attention
Leave the area, turn your head in a different direction, leave the room, or go outside.
You have time for better decision-making with this activity.
Remember that when we are stressed or furious, we tend to think of survival thoughts instead of creative ideas. This is OK if our lives are truly in danger, but if not, we want to use our best judgment rather than our natural instincts for survival.
8. Keep a centering object with you always
When you’re nervous or furious, your energy is being used up so much by unreasonable thoughts. Find a polished pebble you keep in your pocket, a necklace you wear around your neck, or another “centering object” while you’re quiet.
When you’re feeling anxious or frustrated, tell yourself you’re going to touch this thing. This helps you find your core and quiet your mind. For instance, massage the locket around your neck gently if your supervisor is causing you to stress at work.
9. Let your body rest
It can feel like every muscle in your body is tense when you’re anxious or irritated (and they probably are). Progressive muscle relaxation exercises might assist you in calming down and finding your core.
Lay on the ground and spread your arms at your sides to perform this. Ensure your hands are not fisted and your feet are not crossed. Begin by telling yourself to release your toes. As you slowly ascend your body, tell yourself to let go of each body part until you reach your head.
10. Let shoulders drop
Your posture is likely to change if your body is strained. Sit up tall, inhale deeply, and let your shoulders fall. You might concentrate on bringing your shoulder blades together, then down, to accomplish this. Your shoulders are lowered as a result. Take several long breaths.
You may repeat this throughout the day.
11. Recognize pressure points to reduce agitation and worry
An excellent technique to control anger and anxiety is to have a massage or undergo acupuncture. However, finding the time to do it in your day is not always simple. The good news is that you can do self-acupressure to instantly reduce anxiety.
This technique entails applying pressure on specific body parts with your fingers or hand. Your body relaxes, and the pressure relieves the strain.
One place to start is where your hand and the inside of your wrist crease together. For two minutes, keep your thumb here. Tension may be reduced as a result.
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