To calm your anger, in addition to taking a deep breath, going out for a walk, you should also treat yourself well, even eating has a good effect.
Anger, anxiety or nervousness are normal human states. But if this mood lasts, forever unable to calm down, that must be a bad feeling for you.
Here are 13 ways to help ease anxiety, anger, or negative emotions.
1. Take a deep breath
Deep breathing is the most effective way to quickly reduce anger and anxiety.
When you’re angry, you tend to breathe quickly and shallowly. This is when your brain signals to your body that you are ready to fight or run. It is best at this time to breathe deeply, help slow your heart rate, you will become calmer.
2. Admit that you are angry
Learn to acknowledge that “anger is a healthy emotion” because it shows where your boundaries are and what you consider best.
If you try to suppress your anger, you’ll trick yourself into thinking it’s gone, but you’ll actually become more stressed. One day, just a small stimulus, suppressed anger immediately burst out, making my mood worse. Knowing how to manage anger effectively is the key to living a healthy, emotionally balanced life.
3. Challenge your thinking
Part of the cause of anxiety or anger is having irrational thoughts, leading to many losses in life. When you come across these thoughts, stop and ask yourself. “Is this possible?”, “Is this a reasonable thought?”, “Has this happened before?”, “What’s the worst case scenario. Can I get it done? ?”
After answering these questions for yourself, you will have a different perspective on what really matters to you.
4. Self-relieve anxiety and anger
Release your emotional energy by exercising, going for a walk, or running. You can also engage in some other physical activity that helps release serotonin, a brain chemical that positively affects mood, helping you to feel calmer.
However, be careful to avoid reckless actions that include expressions of anger such as banging your head against a wall or shouting.
5. Write down your worries
You can also write down your thoughts when you are angry. Expressing thoughts in writing can help drive negativity out of your mind.
You can even make this a habit by making a “bad mood notebook”. Whenever you feel anxious or angry, write down your thoughts in that notebook.
6. Think things rationally
There are several “mantras” to use in an emergency when you are worried or angry. “By this time next week, will this still affect me?”, “How important is this to me?”, “Does this necessarily rob me of my composure?
When we are anxious or angry, there is usually little rational thought. At this time, the above “mantras” can bring our thinking and reason back, bringing better results.
7. Listen to music
Listening to music has a great effect on calming the human mind and body.
Next time you feel nervous, try wearing headphones and enjoy one of your favorite songs. The constant worry or sadness will be somewhat relieved.
8. Distract yourself from focusing on anger
There are a number of techniques you can use to distract yourself from anger or anxiety. Try looking the other way, leaving the room or stepping outside. You can also count from 1 to 100 or do something else so you don’t spend most of your time thinking negative thoughts.
This also helps you to be able to make better decisions later.
9. Relax your body
When you’re nervous or angry, you always feel a “tight” in your body. Try some stretching exercises, they will help you calm down and mentally alert.
If you have experience in fitness or yoga, meditation…you can use it at this time.
10. Go outside and get some fresh air
Ventilation and room temperature can increase discomfort when you are anxious or angry. If anxiety develops in a hot and stuffy space, it can easily lead to a panic attack. Therefore, try to “transform” to a better environment as quickly as possible, even if it’s only for a few minutes.
Fresh air not only calms you down, but it can also interrupt worries and anger.
11. Recharge your body with energy
If you are hungry or thirsty, no matter what you do, it is impossible to free your mind from anxiety or anger. Human survival instinct is very strong, don’t treat yourself badly. Eat when hungry and drink when thirsty.
Check in regularly and ask yourself, “Am I hungry?” or “Am I thirsty?”. No matter how bad your mood is, when your body has enough energy, you will have more thoughtful thoughts.
12. Relax your shoulders
When the body is tense, the mind can not be comfortable making all your postures become rigid. Therefore, when angry, sit up straight, take a deep breath, and slowly lower your shoulders.
This allows you to focus on your shoulders and then slowly release them. Don’t worry, you can do it as many times as you want and at any time until the anxiety and anger cool down.
13. Find something to focus your mind on
When you’re worried or angry, most of your energy is wasted on negative thoughts. If you find something that keeps you focused, like a small furry pet like a cat or dog, keep them nearby for company.
Remind yourself when you’re worried or angry you need to do something to help you focus. This can effectively relieve anxiety.
Vy Trang (Follow 163.com)