Anger is a very common problem, but the research for dealing with anger problem has been around only for a few decades. Still, there is already a rich collection of anger management therapy found out for helping to manage anger. Anger management exercises are also very important to them. The more science has advanced, the more the importance of this technique is emphasized. Previously, this concept was based on assumptions and experiences only, but now it has been proved with scientific facts that exercise helps to balance the chemicals in your brain that help you to balance your emotions. As a result, you get better at anger management.

How to control anger and stress? Anger is a normal emotional behavior. But, feeling extreme angry can impact on your relationship and quality of life. Coping with anger is an acquired skill, almost everyone can learn to control their feelings with time, patience, and dedication.   

How anger effect to health?

Anger relive adrenaline hormone, which triggers the body ‘fight or flight’ response. When the fight to fight response trigger we may not be thinking as explicitly or logically, which can leave us feeling less capable of coping. Brain stopped working and blood flows from the gut and towards the muscles. Increase heart rate, blood pressure and respiration increase, the body temperature rises and the skin perspires. The continuous flow of stress hormone and associated metabolic changes that go with ongoing unmanaged anger can ultimately cause harm to many different systems of the body.

There have some health problems that have been linked with anger.

  •         Headache
  •         Digestion problems
  •         Abdominal pain
  •         Insomnia
  •         Increased anxiety
  •         Depression
  •         Do not focus on the work
  •         Weaken immunity system
  •         High blood pressure
  •         Skin problems, such as eczema
  •         Anxiety
  •         Hurt your lungs
  •         Heart attack
  •         Stroke

Anger and stress act like a threat to your social standing, emotional wellbeing, or just too many demands, can also lead to anger. Sometimes angry misguides that effect on our relationship and even violence. Anger and stress can be linked to each other, where you may become angered more easily when stressed, and poor reactions to anger can create more stress.

Anger management exercise

Anger management exercises actually include many things. For example, it can be relaxation like yoga or it can be just different breathing techniques or it can be a full sports game. Though the last one should be a casual one rather than being a competitive one as it will rather increase the chance of losing temperament especially when you are losing. You should try to get as much fun as you can from the sports that will keep you in a good mood.

1. Take a deep breath

Deep breathing is a very important and highly practiced technique around which is taught especially in the yoga class. Slow deep breathing is very helpful as it lowers the stress level and on the other hand, it gives you some time to rethink the situation and your next step of action. You can do it with any of the relaxing position used in yoga, but you can do it separately too. The best thing about this technique is that even when you are in public and need to manage your anger, you can try this deep breathing technique.

3. Write down the emotion

Another interesting exercise which is less practiced but has a good success rate is writing down the emotions. If you feel very angry and you cannot but release it to someone, you can try to write it down. When you are writing, you can try to think from a different point of views. In this way, you will also be able to get the logic behind the other people’s work and review yourself from their perspective. Writing down will help you in multiple ways. For example, similar to the previous method, it will give you some time to think properly before doing anything out of control. On the other hand, you will also be able to visualize what you are feeling. You can take another step and actually visualize your emotions by sketching them. You do not have to have something particular in mind to sketch them. Just sketch whatever comes to your mind when you are angry. After taking a while, tear the paper or throw away. This visibly meaningless thing will have a good impact on your mind and gradually you will be able to clean your mind of this irritation in the same way.

3. Boxing

Anger is an emotion so, it can be switch anytime. Grab gloves and go to the gym to release your anger on the punching bag. Hitting on the punching bag help to relieve the tension and anger. Punching on the boxing bag help to release endorphins which help to release muscle tension. Hitting on the punching bag is a great way to release anger and stress, it is not only good for anger management therapy, but a great way to stay in shape as it is a high-intensity workout.

4. Yoga

Yoga is an exercise which helps to purify your mind, yoga can help restore a sense of personal balance. Yoga not only helps in reducing the physical body, but it can also help to balance your mind. There are several yoga asanas which can help you to manage your anger. Specifically, the virabhadrasana or the warrior is a powerful yoga position that helps you to release anger, stress, and sadness. The pose focuses on balance and instilling courage. So, next time when you get angry, spread your yoga mat and take your yoga position instead of arguing or shouting.

5. Skipping rope

According to the study skipping rope is a vital exercise for stress relive. Skipping rope help to decrease the levels of tension, promotes and stabilizes mood, improves sleep, and lifts self-esteem. Skipping rope is a great way clam you in five minutes, boost your energy for the full day.

6. Weight lifting

Study proves that weight lifting linked to reducing stress, irritability levels, and elevated self-awareness. Workout also gives you a stronger sense of self-confidence and positive things not only improve mentally but also physically.

7. Recognize your triggers

You must get angry about specific thing over and over, now take a seat and spend some time to think about what makes you angry and try to avoid this what makes you angry or mad. Recognize the trigger can be the key to manage anger.

8. Sports

Take part in team sports like basketball, baseball, soccer, volleyball or even cricket that will help you to divert your mind and you can focus on your work. This diversion release from the mental stress and the high-intensity physical activity will allow you to release all the frustration.

Last word

Anger management therapy is done in various ways. These are just eight examples of them and you can discover hundreds more if you find ways to anger management therapy. The key thing is your will to manage your anger. Anger management exercises are very useful that help to identify and manage anger in a great way. Manage your anger in a healthful way is more effective than others.

Last Update: 13 May 2019

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