Sit with yourself and count the times when you felt angry and the feelings took over the rationality. Did you notice the flow of immense energy in the body? Have you noticed your rate of a heartbeat? It is fast, right?
During all of it, one feels like doing something which often turns out to be regretful. One should understand that anger is a feeling just like any other feeling. So, it is not good or bad at all. The issues arise when anger turns into aggression. Aggression is violent behavior that harms oneself or others. Typical examples of aggression include kicking, biting, and hitting someone. Moreover, it includes threatening messages, shouting, and name-calling. Passive forms of aggression are social exclusion, stonewalling, and procrastination.
Fortunately, there are strategies that one can use to enhance their anger control course online for anger is a great way to deal with it. Put differently, mindfulness meditation and anger management are a perfect combination.
Learn To Think Before Speaking
It is about engaging the rational part of the brain before communicating with others. It is because, during the angry episode, it is highly likely that you will make a mistake of shouting at others. It not only ruins relationships but also increases stress. So, the individual should take a pause by breathing exercise or changing their environment. The person should do their best effort and not hurt anyone or themselves in the process. Hence, thinking before speaking is critical for anger management.
Meditation techniques for anger management can also be helpful in tackling intense emotion. In other words, it is mindfulness anger management.
Express Yourself Through Assertiveness
Assertiveness means that the individual expresses their feelings without violating the rights of others and even themselves. It is a healthy way to communicate the inner feelings to others. In other words, assertive people have the ability to manage their feelings effectively.
There are several benefits of being assertive, for instance, stress reduction, self-confidence, better decision making and problem-solving ability. Drawing a comparison between assertiveness and passive behavior, some people are easygoing whereas others are shy. These kinds of people have the tendency to ignore and avoid conflicts. So, they ignore the elephant in the room frequently. Ignoring problem resolution for a long time can be unhealthy and taxing for any individual.
Assertiveness is different from aggression because aggressive behavior is about ignoring the needs, feelings and views of others completely. It has serious consequences for relationships because it triggers defensiveness and lack of trust.
Does Exercise Help With Anger Management?
There are times when one feels agry because someone said something or did something. Of course, it can be bothering. We know that anger is an emotion that also means it is the energy in motion. The rush of energy can be best managed by some physical activity e.g. exercise. Benefits of exercise for anger management include mood enhancement, better self-control, and lesser negative thoughts. Exercise is one of the excellent ways for anger management. However, there are mindfulness techniques for anger regulation. In other words, it is mindfulness for anger management.
Include Breaks in the Schedule
There are times when people feel angry because they have been neglecting their needs for too long. The purpose behind mini-breaks is to give yourself short periods of time for self-management. These kinds of breaks have the potential to refresh energy and boost the quality of attention. There are signs which can signal one to take a small break such as poor focus, frequent mistakes, and poor motivation level.
In this view, mini-breaks are useful in anger management. Other benefits of small breaks include:
- More productivity
- Better problem solving
- More creativity
- Lesser stress
- Upgraded mental health
Breaks also help in managing frustration but one can also use meditation for frustration.
Use Problem Solving Ability For Anger Management
There are times when it happens that one gets angry because they are not able to find a solution. But shouting at others is not the solution to the problem. In fact, it makes any problem worse than before.
The point to realize here is that one should take a pause and try their best to think about possible solutions to the problem. For example, if a mom got angry at children because they drew on walls with crayons, it is better to provide something to them for drawing (for next time) than shout at them. It will not only increase the problem-solving ability but also reduce unnecessary stress.
If somebody requires meditation, they can opt for guided meditation for both anger and frustration both.
Mismanaged anger only harms the person who keeps growing it inside. It is extremely important to regulate anger or it can negatively influence mental and physical health. It can result in stomach issues, headaches, insomnia, and skin issues. There are many anger management online techniques that can bring self-growth to a person.