All of us have ever had an episode of Wrath; it all begins with a situation that we do not like or do not accept, there is resentment; anger or irritability in the face of the situation and that is when anger comes out. We say things without thinking and end up hurting people around us, even if they do not have anything to do with our anger. However, you are not alone; this is something that affects many people, so much that there are therapists specialized in how to reduce anger and stress.
The anger is a logical emotional reaction to situations that are perceived as an injustice or to something that gets in achieving personal goals. From this perspective, like any emotion, it is not only useful but also necessary, because it supposes a voice of alarm that results in an impulsive reaction against something that is considered as an aggression, reduces the fear of it and generates the energy Necessary to act. However, irascibility may also be a symptom of anxiety, exhaustion, depression, behavioral disorders, or even advanced stages of dementia.
In any case, being aware of the causes of anger reactions and learning to manage this type of emotion is important because it allows avoiding little or nothing justified outbursts that can become very irrational. Otherwise, anger can lead to a state of aggression that can be dangerous for oneself and for others.
How to control anger
Anger or aggression usually appears in situations that we perceive as a threat. Therefore, anger based on feelings such as fear, frustration and even fatigue. We become instinctive and our ability to reason diminished. Moreover, for this very reason, it is one of the most difficult emotions to control, you are so out of it that it is difficult to think about this situation.
When we are frustrated at something, we can react in several ways; one of them is with anger. Aggression, on the other hand, is the outward manifestation of cholera that we feel. Anger appears in an automatic way to some situations that hinder us from achieving goals or objectives. The emotions we feel are not producing without reason, but each one has a specific function. In the case of anger, the brain causes this state that prepares us to make a higher effort and thus overcome the difficulty that has been present to us.
How to control anger aggression
The IRA has different facets and acquires different forms like aggressive behavior and violence, where we use it as a means to obtain something. Like the explosion range, which originates because of having endured for a long time an unfair or disturbing situation. Moreover, as the IRA defense, which arises when we perceive that they are attacking us or we face a difficulty.
How to control anger frustration
To become aware of the causes that lead us to a state of anger is a great step forward towards a good management of our anger. Learning to control anger goes through learning to rationalize some irrational emotions and impulses and relativize the reactions that some events of life produce to us.
If not, aggression and anger can lead to a permanent state of alert that can generate bad personal experiences. Therefore, one of the key factors in anger management is self-control, but it is also worth noting the following dynamics to develop the prevention of anger:
1. Face problems with assertiveness and control
When something unfair happens and we do not react, we accumulate anger and annoyance. Eventually, all anger we keep, it will explode and can lead to an episode of verbal and/or physical violence, therefore, it is important to confront the problems with assertiveness and control, so as not to let the ball of anger grow.
2. Not everything is a competition
Sometimes our anger is the answer to the frustration of not having achieved some goals, or when something has not emerged as expected. In these cases, empathy is the distinctive trait among those who know how to manage frustration, control anger and accept setbacks. We must accept that interpersonal relationships are not a game that can plan.
To think about the causes and consequences of our irascibility and to analyze whether our emotional reaction is really justified can help us. Many times, we do not think of the reasons that we drive to this outburst of anger, for example when we drive a car and react instantly insulting or gesturing to other drivers. At that time, it would be vital to meditate on why we react in this way: Have you thought about the possible consequences of having an episode of anger while driving? Perhaps it is worth taking these situations differently.
When we are exhausted physically or mentally, our anger reactions and aggressive impulses are more frequent and we have fewer tools to manage them. For this reason, it is necessary to rest and sleep the necessary hours: both in the quantitative plane (minimum sleep 8 hours) and in the qualitative (rest well).
In addition, there are times during the day when we are more vulnerable to bursting with anger, and that varies from one person to another. We are able to control anger when we rest because we can better analyze the situations.
Relaxation is the best way to prevent anger attacks. There are different ways to relax: practice sports, yoga, meditation, mindfulness, take a hot bath or any method that can distract the mind and lead to a state of positivity.
In fact, in the concrete moments in which we detect that we can have a reaction of anger, it is a good idea to try to breathe deep and slowly for at least twenty seconds: this will make our body detoxify from the negativity and irascibility we feel.
6. Avoid situations and irritating people
We must avoid finding ourselves in situations where we know that they can increase our anger or lead to a negative state. You are also likely to know certain people who will especially irritate you. To the extent possible, we must try to avoid the contexts in which we know we can burst. And as for the people who irritate us, sometimes it will be impossible not to have any contact (bosses, some relative in particular), therefore, as far as possible, it would be necessary to try to converse with that person in order that the interactions are not so irritating.
The help of a professional and accredited psychotherapist can decisively help manage this type of emotional reactions, especially when there has come a point where aggressive behaviors stemming from poor anger control are frequent. The psychological therapy for these cases intended to modify attitudes that generate situations of anger, and allow achieving a cognitive restructuring so that the patient can manage and control his anger. Moreover, this is how to reduce anger for you; some techniques of emotional control also used to control anger and thus handle aggression.