Anger, although it is a basic and necessary emotion, does not enjoy our sympathy. We usually try to repress it, however, this is not the solution to not get carried away by it.
Here are some of the most effective anger management techniques .
When we express anger, it is usually very unpleasant both for ourselves and for our environment. It’s a pretty disowned emotion that no one likes to experience. However, like any other emotion, it has its adaptive sense, so it is necessary to understand why it appears and for what.
The thrill of anger
In the first place, it is necessary to know this emotion, since it is not about repressing it, but about feeling it and learning to control it . We cannot get carried away by it as it can be quite unpleasant.
Anger or anger manifests itself through physiological, biological and cognitive changes:
- Increased blood pressure
- Stronger heart rate.
- Adrenaline surge.
- Change in hormonal levels, providing us with greater energy.
- Irritability, impulsiveness and acceleration of thoughts and decisions.
It is essential to learn to control this emotion , since if it is not learned correctly, anger will control us. For this we must understand it and understand the situations in which it appears.
Anger manifests itself in situations in which we feel threatened by the achievement of a series of objectives that we are interested in achieving. That is why we have to differentiate the adaptive from the non-adaptive:
Adaptive Wrath
Adaptive anger reveals our ability to set limits. It prepares and alerts us to face what is necessary, with the intention of achieving the proposed objectives. It mobilizes us and gives us the energy boost we need.
Maladaptive anger
It is what we feel when there is no stimulus that presents a real threat . The strong energy we feel has no purpose, and in frustration we express anger through violence and aggressiveness, feeling guilty later.
Anger control
We can feel anger, and we must attend and listen to it, to know what its purpose is. Suppressing it right off the bat will only keep it active so that it manifests itself in any other situation in which it no longer applies.
That is why many times we vent our anger in the most unexpected situations and people. If you have not learned to manage this emotion, we will show you some techniques that will be very useful:
Exercise relaxation
Learning to relax helps you better understand each situation, and reduce the intensity of the activation of the sympathetic autonomic nervous system (alertness ). The mindfulness , meditation and progressive relaxation technique Jacobson can serve to learn to relax.
Self-instruction and troubleshooting
In order for you to control your most instinctive impulses, it is important that you give yourself instructions that will make you put your feet on the ground.
The most advisable thing is that you learn to develop your own strategies so that you reinforce your self-esteem . Usually under the instructions of an experienced psychotherapist.
Cognitive restructuring
Our disproportionate reactions are activated, in most cases, by our thoughts. We predict and anticipate, causing anger to skyrocket.
It is important to avoid catastrophic and dichotomous thoughts , where we do not allow for other feasible alternatives. He should and he should avoid them as much as possible, as they fill us with frustration and helplessness.