Anger and rage during the war are normal emotions that should not be hidden and ashamed. But you can’t let them master you either. In a new article, we will tell you how to overcome anger.
We share the most useful tips for overcoming anger. Tested on yourself!
1. Think before you speak / write
In moments of rage, you want to immediately say and shout everything, maybe wave your fists a little, but you should not do it. We can hotly say or write such a thing, for which we will be infinitely ashamed.
Take a couple of minutes to gather your thoughts before you say anything. If someone next to you is angry, allow that person to gather his thoughts, do not inflate or twist the circumstances.
2. And it is better to speak in general only when calm
It is best to start a conversation when your thoughts are clear and calm. No unnecessary shouting and manipulation, and especially no offensive words. Have a calm conversation.
3. Do the exercises
Physical activity can reduce the stress that causes anger. If you feel that anger is growing, you should go for a walk or just squat on the spot, somehow distracted by exercise.
4. Take a timeout
Take short breaks during the period when you usually have outbursts of anger and rage. A few minutes of silence will allow you to better prepare for events and conversations with people who make you angry.
If you are stuck in a bomb shelter with people with whom it is difficult to be in the same area, try to find a more or less secluded place and be quiet. Or put headphones in your ears and listen to music.
5. Think about how to solve the problem
Concentrate on how to reduce the manifestation of what infuriates you. For example, can’t you watch your partner eat and stain? Leave the room and close the door, eat separately.
6. Stick to “I” rhetoric
“You’re fucking me again!” Is a direct path to escalating the conflict. But “I need a break from communication” or “I need to be alone” will allow a person to better understand that you need more space or a break.
Describe your feelings, not the other person’s guilt.
7. Try not to keep evil
Do not allow negative feelings to displace positive ones, otherwise, you may completely drown in your own anger. And this will definitely cause a nervous breakdown or something.
8. Halfway
Humor will allow you to react better to the situation and calm down quickly. That is why since the beginning of the war we have had so many memes about the incompetence of the occupiers. This is not because some clown is joking about the war, but because humor allows us to relax and release tension.
9. Use relaxing practices
In order to reduce the level of anger, you should perform the following exercises:
- Take a deep breath and exhale until the anger subsides.
- Imagine a relaxing scene.
- Repeat soothing phrases.
- Listen to music.
- Write in the diary.
- Do yoga.
10. Ask for help
Don’t be ashamed to ask for help if you need it. We have already written where you can go to get psychological help during this difficult period.
11. Count in the opposite direction
Count from ten to one. If you get very angry, start counting from one hundred to one. This simple practice will allow you to deal with anger as quickly as possible.
12. Relax muscles
Slowly and gradually relax all the muscles of the body, starting with the head and ending with the feet.
13. Repeat affirmations of anger
“I’m fine”, “I’m fine”, “I’m calm” and so on. Self-training is always a good help to calm down.
14. Escape with your mind somewhere else
Get away from the source of anger, or better yet, find a quiet place/room, close your eyes, and visualize a walk in the park or on the beach. Think about the details of the scene, look into the details. This exercise will allow you to quickly switch from anger to peace.
15. Keep a diary
If you have problems with anger management, try to start a diary in which you will write about your condition.
