What is anger?
Anger like all emotions has an important role to play in one's self-regulation. It's a sign that someone has crossed our limits. Anger also helps us to protect ourselves. Sometimes there can be a secondary emotion behind the anger that we may not be willing to feel.
What causes anger?
How to cope with anger?
- Breathe deeply, from your diaphragm; breathing from your chest won't relax you. Picture your breath coming up from your "gut".
- Slowly repeat a calm word or phrase such as "relax," "take it easy." Repeat it to yourself while breathing deeply.
- Use imagery; visualize a relaxing experience, from either your memory or your imagination.
Try to find ways to express your anger physically without hurting yourself or others. You can stamp your feet or lie down and hit the ground with your arms and feet. It's important to find a way that wouldn't hurt you or the others. The suitable way is different for everybody - some people like boxing and others running. Find the activity that is most convenient for you.
Pay attention to your thoughts. We may intensify the anger with our thoughts. Try to observe your thoughts and use mindfulness techniques to create some distance and contemplate them with more clarity. Our thoughts probably become black and white and more extreme when we are angry.
Anger is a message that an important value is threatened or someone has crossed out limits. Therefore it is important to identify what our specific needs are and then express them clearly with an “I-message” without blaming or attacking others