According to Christian teachings, anger or wrath is one of the seven deadly sins a man can commit. The teachings of Buddha describe anger as one of the main causes of suffering. But, we don’t need to read religious literature to discover the destructivity of anger. We witness it regularly in our daily lives. It has caused the end of many healthy relationships in our lives, and often landed us in hostile circumstances. Wouldn’t it be awesome if we could just eliminate this toxic emotion from our life completely? Well, that wouldn’t be possible since it’s only natural to lose your temper sometimes. But we could learn to control its effects on our lives by diverting its forces.
“The ways of expressing anger varies in different behavioural types,” says Dr Yadav. He further adds, “The propensity of an emotional outburst is greater in an impulsive person than an anxious person. To deal with anger in a constructive way, we need to first identify the major personality traits of an individual and treat them accordingly.”
Here are six constructive ways to release your anger according to psychiatrist Dr Anil Yadav:
1. Percolate Your Anger
The first step to taking control of your emotions is by accepting them. Understand that you’re angry. Try to get the anger bubbling and stirring inside you. Focus your attention on your breath. Focusing on your breathing will bring in more mindfulness within you. This will help you discern the cause of your anger. Also, learn to segregate the cause of the anger from the people that induced that anger.
2. Distract Yourself
It is easier said than done, but diverting your mind for a short while can be extremely beneficial to keep you calm ultimately. Distracting yourself will thwart an immediate reaction that could possibly worsen the problem. Once the initial frenzy is diffused, you can return to the problem and look for practical solutions to it. This might give you an alternative perspective to your aggravation.
3. Vent It Out
If your anger doesn’t subside even an hour after setting off, look for emotional support in a friend who will listen to your problem. Share your story with them and discuss the possible solutions to it. Try to understand the causation from an alternative perspective.
4. Write It Out
Writing is the best way to channel your feelings without exposing your vulnerabilities. Indulging in focused and creative activities can help you move past your immediate feelings of anger. Engage your imagination and mindfully release your anger in a controlled and creative way.
Engaging in moderate physical exercise immediately after an upsetting experience can help you manage your anger. When you exercise, your body releases endorphins that are natural “feel good” chemicals that make you feel happy and positive.
6. Use A Stress Relief Toy
Venting out your anger on people can sever important relationships in life. Instead, take it out on a stress-relief toy. Stress relief toys, such as a stress ball, prompt you to squeeze and release a group of muscles that are associated with progressive muscle relaxation. Squeezing a ball is a much better way to release your anger than kicking, boxing or throwing things as they often augment your anger rather than mitigate it.