How to get rid of anger: causes and types of anger, methods of treatment, advice from psychologists

2024 Author: Miguel Ramacey | [email protected]. Last modified: 2023-12-17 06:11

Many people do not know how to control their emotions, and as a result, they often have fits of rage. How to get rid of anger? The first thing to do for a person in whose soul a storm is raging is to calm down. Do not attach importance to everything that happens to you. The thought that everything in our world is temporary helps to accept and survive any difficult situation.

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Do you want to learn effective methods to get rid of anger? First you need to get a little familiar with anger and find out what types it is divided into.

• Hidden. Such anger a person tries to control. Emotions boil in you, thoughts begin to get confused, but outwardly you try not to express the changed state in any way. This kind of anger is typical for businessmen who need to be able to save face in any situation.
• Open. This type of anger is the most common. A person who is annoyed by something openlyshows his displeasure. He may scream, stomp his feet, cry, or even try to use physical force on his opponent.
• Camouflage. People who are learning to take control of their emotions, but have not yet achieved great results in this practice, often hide their irritation and anger under a smirk. By giving a sarcastic tone to his phrases, the person is trying to hide the true nature of his displeasure.

Reasons

Dealing with the question of how to get rid of anger, a person must be able to understand the reasons that cause irritation and anger. Being aware of the feeling and its true cause, a person can easily control his condition.

• Diseases. Physical pain makes a person irritable and uncommunicative. All thoughts of a person revolve around how to be cured or at least alleviate their suffering. If at the time of such experiences someone starts pestering a person with questions or requests, he will break loose and yell at an innocent interlocutor.
• Bad mood. If in the morning the day did not work out, then the person will set himself up for the fact that now the whole day is down the drain. The mood deteriorates, there is no desire to communicate with someone. Any conversation can cause an outburst of aggression.
• Unpleasant opponent. When a person talks to a person who is unpleasant to her, the conversation does not go well. It is difficult for a person to come up with a topic for conversation, he cannot joke and begins to get annoyed. The opponent may not understand the reasons for the anger.
• Reluctancespeak. Sometimes a person wants to be alone with their thoughts. You need to give him that opportunity. But if you need something from a person, he can cut you off in a rude manner without listening.

Meditate

It is very difficult to achieve quick results in anything. Do you want to know how to get rid of anger? The practice of meditation will give an effective result. You need to train your mind every day to get rid of unnecessary thoughts. One of the first exercises that meditation teaches is focusing on the breath. Even after learning the basics of this exercise, you can become much more balanced. Every time you are dissatisfied with something and understand that a little more - and there will be a breakdown, try to focus on breathing. Close your eyes and slowly inhale through your nose and exhale through your mouth. At first, this exercise will be difficult for you. But if you practice every day, you can bring it to perfection. Then, in moments of argument, you can calm down in a matter of seconds, without missing important information that the interlocutor wants to convey to your mind.

Go to the balcony

You can calm down not only by focusing on breathing. How to get rid of anger and resentment? When talking to a person who is annoying you, imagine the conversation from the outside. Look at the situation not with your own eyes, but with the eyes of a person who is watching you from above. Stepping back fromproblems, you become calmer and more reasonable. Being in the center of events, it is difficult for a person to reason soberly. The emotional coloring of the situation does not allow him to do this.

How to quickly get rid of anger? Learning to abstract is not as easy as it might seem. Therefore, you need to practice not during a conversation that starts to annoy you, but much earlier. Try to see from the outside every dialogue that takes place with your participation. When this practice is mastered, learn to change positions at will from which you can observe the situation. Once you master this exercise, you will say goodbye to rage and anger forever.

Don't try to look for a double bottom

How to get rid of anger and resentment? You need to stop thinking that all the people around you wish you harm. Try to assume by default that all the people around you are good and only want the best for you. A person is often offended for no reason, and anger comes after the offense. Do not allow these harmful feelings into your soul. Perceive the world through the prism of goodness. Did someone say something mean to you? Laugh with everyone. Did someone play a trick on you? Accept the fact that your friend has a bad sense of humor, but he is a good person. Seeing everything in a positive light will make your life easier. A person who believes that the whole system of this world is built to oppose her happiness will be more likely to experience anger.

Turn your attention

Trying to get rid of the anger inside you? Do not know,how to do it quickly and efficiently? Remember how mothers comfort little children. When the child begins to whimper, the woman points to something beautiful and interesting. The child switches attention, and the tears dry up. You can use the same technique in everyday life. When someone starts to annoy you and you realize that your nerves are on edge, get distracted. Take a look at the appearance of the interlocutor, evaluate his clothes, hairstyle, earrings or tie. By concentrating on the little things, you will let go of the anger and it will disappear. After clearing your mind of unnecessary thoughts, return to the topic of conversation.

Constant Mindfulness

A person should know himself well, his passions and emotions. A person who wishes to answer the question of how to get rid of anger and irritation must begin to lead a conscious life. Collect statistics of your failures. When you can collect enough material, you can proceed to its analysis. The person must be aware of what or who annoys her. A person experiences anger most often in the same situations. Do you want to get rid of the oppressive feeling? Then try to predict it in advance. Every time you realize that the situation is close to the one in which you usually feel angry, change the topic of conversation. Doing this abruptly is not worth it. It is better not to think about how to eliminate the effect, but to immediately eliminate the root - the cause. See a psychologist and figure out why a certain situation makes you feel irritated all the time. Remove the psychological barrier and you will no longer have to experienceoutbursts of anger.

Don't add fuel to the fire

When people swear, they can lose their minds from anger. Every time you argue with a person about something, remember the topic and stay within it. Do not get personal and in no case remember old grievances. Only in this way will you be able to get rid of irritability and anger. How to switch to a new way of thinking? Emotion control is what will help you not to lose your head. Only complete awareness of the situation guarantees a successful outcome of the conversation. You must understand what you are saying and who you are talking to. No need to cut in the heat of the moment and try to hurt a person. Your anger will not lead to anything good, you need to understand this. Try to restructure yourself and unlearn the chaotic way of having a dialogue. Do not jump from topic to topic, always think about what you are talking about. Do not specifically tease the person, she may not understand you. Do not mock a person and do not condemn him for his views on life. Better try to imbue the way of thinking of a person. When people are on the same wavelength, it is easy for them to communicate. If you feel angry, quickly change the subject. An aggressive person cannot reason adequately, so in a fit of anger, the most correct thing is to leave the room and cool your ardor.

Don't prejudice

Never judge people for no reason. And never believe gossip. A person who forms an opinion about a stranger in advance, and even from other people's words, judges him prejudicedly. If you want tobe less emotional, try to evaluate the person yourself, rather than asking friends for help. How to get rid of anger and irritation? Orthodoxy tells people that you need to treat others the same way you want others to treat you. Therefore, be reasonable. Don't judge a person you don't know anything about. First, get to know him personally, find out his story and read his biography. The character and judgments of people are formed under the influence of external factors. And if you can't accept a person's way of thinking, then you should at least understand it. The better you understand people, the less you will become angry with them. Each person is free to do as he pleases. It is foolish to judge others for their actions in the past. Don't jump to conclusions and think for yourself.

Go in for sports

Sport not only helps a person to maintain his figure and he alth. A person who quite often exposes his body to physical stress receives emotional relief at this moment. Hard physical work is a chance to relieve stress and let your thoughts fly free. During a grueling workout, thinking is difficult, and not necessary. The person should focus on breathing and exercise technique.

During training, the human brain receives an influx of oxygen, and the person begins to think better and clearer. Physical activity relieves stress and irritation. How to get rid of bouts of anger? Go to the gym more often. You can do any exercisewhich you like: cardio training, strength training or yoga are suitable. If you can’t go to the gym, work out at home or run in the yard. If there is absolutely no time or opportunity to seriously engage in sports, at least do exercises.

Find a hobby

How to get rid of outbursts of anger? You need to find an outlet for your energy. Those people who are accustomed to keeping accumulated emotions in themselves suffer from emotional imbalance. A simple and safe way for others to release their emotions is a creative hobby. You can sculpt, draw, knit, mint, forge, etc. Choose an activity that you like. Your hobby may not bring you any money. Pay no attention to what friends will say about the result of your activities. You are not working for someone, but throwing out the accumulated energy. You need to work not for the result, but to appreciate the creative process itself. Many people who suffered from uncontrollable outbursts of rage have become professional artists through extensive training. Don't be afraid to unleash your creativity. One has only to start, and then it will be difficult to break away from the exciting process.