Anger. It's probably one of the
strongest emotions. If not controlled or coped with, it can control
you. It can cause you to act in ways you'd never expect or say things you'd never mean.
It's our responsibility as people to find a control or “chill” over our own anger. Here are some ways to do so.
1. Physical Activity
This is usually an alternative if you are an aggressive or active person and don't want to rip someone's head off. Try running, lifting waits or some sort of core exercise. This will allow your body to work off the anger and keep your mind off of whatever you are angry about.
2. Meditation/Prayer
Once you have become angry, try to find a comfortable spot where you can be alone. Be sure you are sitting up straight and breathing deeply.
For meditating, concentrate on the sounds of your breathing or another constant sound that calms you. For example, if you are next to a lake or river, concentrate on the sound on the water. Or, if you like music, try listening to a piece played on the piano or cello.
With prayer, simply talk God or whatever deity you believe in about how you are feeling. Maybe, state what has happened, how you feel about it, and what you plan to do about it.
3. Mental Walk
This is probably my favorite. This is when you find an area that you enjoy and know the land well, like a park (for me, it's my college campus), and just begin to walk. However, while you are walking, don't think about where you are going or the route you are taking. Sink into your mind and ponder the things that may be bothering you. Continue this walk until you find a solution or you are no longer bothered. Also, this does not have to be a walk if you are not the walking type. This can be a jog or a run, as well.
4. Painting, Drawing, and Writing
This approach is probably more for the artsy type people or people open to artsy appeal. This is also an approach that allows your anger to take over you for a short period of time. With painting, you get to sort of go temporarily crazy. Take the paint and just splatter or slap it from the paint brush. You can try to make an actual image, or you can simply just make an abstract mess. However, whatever image you end up with symbolizes the anger you feel/felt.
With drawing, you're allowed to be slightly calmer. You can start by just sketching lines and connecting them. However, with sketching, it's probably a good idea to already a mental image present that you can attempt to portray onto the paper. This image is usually how you see yourself or the opposing force during your time of anger.
Finally, with writing, you would write the emotion you feel and the components of that emotion and what made it present in you. However, you will write them in a font that you feel best describes the emotion or component. For instants, if I were to write “anger”, I would probably try to draw it as a sharp/scattered font. If writing alone doesn't do the job, try to destroy the paper you've written on in someway (ripping it up, burning it, etc.). This is a symbol of you letting go of whatever it is that made you angry and the anger itself.
5. Breathing
Sometimes, something as simple as breathing can help keep your anger under control. Try closing your eyes and counting to ten. While doing so, be taking deep breaths in through your nose and long breaths out of your mouth. However, if that doesn't work, try this: Take deep breath in through your nose while counting to four, slowly. Then, hold that breath while counting to seven, slowly. And finally, push the air out of your mouth while counting to eight, slowly.A therapist here on campus taught me this breathing technique and it works wonders. It is, also, good for falling asleep and stopping panic attacks.
I really hope
someone reading this can use one of these five techniques to help
them defeat anger and stay calm. All five of these have works for me.
However, just remember that sometimes the best medicine can be just
talking to someone you trust.
Also, once the anger is gone or you are at a point where it needs to be, leave it alone. Drop it, and don't pick back up. In the future, learn to laugh at what once hurt/angered you and move on.
