Many people do not know how to control their emotions, and as a result, they often experience bouts of rage. How to get rid of anger? The first thing that needs to be done to a person in whose soul a storm is raging is to calm down. Do not attach importance to everything that happens to you. The idea that everything in our world is temporary helps to accept and survive any difficult situation.
Kinds
Do you want to know effective methods to get rid of anger? First you need to get a little acquainted with anger and find out what types it is divided into.
- Hidden. A person is trying to control such anger. The emotions begin to boil in you, thoughts begin to get confused, but outwardly you try not to express the changed state in any way. This kind of anger is typical for businessmen who need to be able to save their face in any situation.
- Open. This type of anger is most common. A person who is annoyed by something openly demonstrates his dissatisfaction. He can scream, stamp his feet, cry, or even try to use physical force against his opponent.
- Camouflage. People who learn to take control of their emotions, but have not yet achieved great results in this practice, often hide their irritation and anger under a grin. Giving his phrases a sarcastic tone, the person tries to hide the true nature of his discontent.
Causes
Understanding the question of how to get rid of anger, a person should be able to understand the causes that cause irritation and anger. Realizing the feeling and its true reason, a person can easily control his condition.
- The disease. Physical pain makes a person irritable and unintelligible. All human thoughts revolve around how to recover, or at least alleviate one’s suffering. If at the time of such experiences someone begins to molest a person with inquiries or with requests, he will break loose and shout at an innocent interlocutor.
- Bad mood. If the day did not set in the morning, then the person will tune himself to the fact that now the whole day is down the drain. The mood deteriorates, there is no desire to communicate with someone. Any conversation can cause a flash of aggression.
- Unpleasant opponent. When a person speaks to a person who is unpleasant to her, the conversation does not stick. It is difficult for a person to come up with a topic for conversation, he cannot joke and begins to get annoyed. An opponent may not understand the causes of anger.
- Unwillingness to talk. Sometimes a person wants to be alone with his thoughts. It is necessary to give him such an opportunity. But if you need something from a person, he can rudely cut you off without ever listening.
Do meditation
It is very difficult to achieve quick results in anything. Want to learn how to get rid of anger? An effective result will be given by the practice of meditation. Every day you need to engage in training your consciousness to free yourself from unnecessary thoughts. One of the first exercises that meditation teaches is focusing on breathing. Even knowing the basics of this exercise, you can become much more balanced. Every time when you are dissatisfied with something and understand that a little more - and there will be a breakdown, try to focus on breathing. Close your eyes and inhale slowly through your nose and exhale through your mouth. At first, this exercise will be difficult for you. But if you practice every day, you can bring it to perfection. Then, in minutes of argument, you can calm down in seconds, without missing important information that the interlocutor wants to convey to your consciousness.
"Go out to the balcony"
You can calm down not only by focusing on breathing. How to get rid of anger and resentment? When talking to a person who is annoying you, imagine a conversation from the outside. Look at the situation not with your own eyes, but with the eyes of a person who is watching you from above. Moving away from the problem, you become calmer and more judicious. Being in the center of events, it is difficult for a person to reason soberly. The emotional coloring of the situation does not allow him to do this.
How to get rid of anger quickly? Learning to disengage is not as easy as it may seem. Therefore, you need to practice not during a conversation that begins to annoy you, but much earlier. Try to see from the outside each dialogue that occurs with your participation. When this practice is mastered, learn how to change positions from which you can observe the situation. Having mastered this exercise, you will say goodbye to rage and anger forever.
Do not try to look for a double bottom
How to get rid of anger and resentment? You need to stop thinking that all the people around you wish you harm. Try to assume by default that all the people around you are good and only want good for you. A person is often offended not by business, but anger comes for an offense. Do not allow these harmful feelings into your soul. See the world through the prism of good. Someone told you something sharp? Laugh with everyone. Did someone joke unsuccessfully at you? Accept the fact that your friend has a bad sense of humor, but he is a good person. By perceiving everything in a positive light, you will make your life easier. A person who believes that the entire system of this world is built to withstand her happiness will experience anger more often than others.
Switch attention
Trying to get rid of the anger inside you? Not sure how to do this quickly and efficiently? Remember how mothers soothe young children. When a child begins to whimper, a woman shows him something beautiful and interesting. The child switches his attention and the tears dry. You can use the same trick in everyday life. When someone starts to annoy you and you realize that your nerves are at the limit, get distracted. Take a look at the appearance of the interlocutor, evaluate his clothes, hairstyle, earrings or tie. By concentrating on the little things, you let go of the anger and it will disappear. Having cleared your mind of unnecessary thoughts, return to the topic of conversation.
Constant awareness
A person should know himself well, his addictions and emotions. A person who wants to answer the question of how to get rid of anger and irritation should begin to lead a conscious life. Collect statistics of your breakdowns. When you can collect enough material, you can proceed to its analysis. A person should be aware that or who annoys her. A person experiences anger most often in the same situations. Do you want to get rid of an oppressive feeling? Then try to predict it in advance. Each time you understand that the situation is close to the one in which you usually feel angry, change the subject. Doing this abruptly is not worth it. It is better not to think about how to eliminate the effect, but to immediately eliminate the root - the cause. Contact a psychologist and find out why some situation constantly makes you feel annoyed. Remove the psychological barrier and you no longer have to experience outbursts of anger.
Do not add oil to the fire
When people swear, they can lose their reason with anger. Every time you argue with someone over something, remember the topic and stay within it. Do not get personal, and in no case do not recall the old insults. This is the only way you can get rid of irritability and anger. How to switch to a new way of thinking? Controlling emotions is what helps you not to lose your head. Only full awareness of the situation guarantees a successful outcome of the conversation. You must understand what you are talking to and who you are talking to. No need to chop hot and try to hurt a person. Your anger will not lead to anything good, it must be understood. Try to rebuild yourself and unlearn the chaotic way of dialogue. Do not jump from topic to topic, always think about what you are talking about. Do not make fun of the person on purpose; she may not understand you. Do not scoff at a person and do not blame him for his views on life. Better try to imbue a person’s way of thinking. When people are on the same wavelength, they just communicate. If you feel angry, quickly change the subject. An aggressive person cannot reason adequately, so in a fit of anger the most correct thing is to leave the room and cool your ardor.
Don't judge biased
Never judge people without a reason. And never believe gossip. A person who prepares an opinion about a stranger in advance, and even from other people's words, judges him biased. If you want to be less emotional, try to evaluate the person yourself, and not ask for help from friends. How to get rid of anger and irritation? Orthodoxy tells people that you need to treat others the way you want others to treat you. Therefore, be reasonable. Do not judge a person who does not know anything. First get to know him personally, find out his story and get acquainted with the biography. The nature and judgments of people are formed under the influence of external factors. And if you cannot accept the type of thinking of a person, then you should at least understand it. The better you understand people, the less you become angry with them. Everyone is free to do as he wants. It is foolish to blame others for their actions in the past. Do not make hasty conclusions and think with your own head.
Do sports
Sport not only helps a person maintain his figure and health. A person who quite often exposes her body to physical activity receives emotional unloading at this moment. Hard physical work is a chance to relieve stress and release thoughts into free flight. During an exhausting workout, it is difficult to think, and it is not necessary. The person should focus on breathing and on the technique of doing the exercises.
During training, the human brain receives an influx of oxygen, and the person begins to think better and more clearly. Exercise relieves stress and irritation. How to get rid of bouts of anger? Go to the gym more often. You can perform any exercises that you like: cardio workouts, strength training or yoga are suitable. If you do not have the opportunity to go to the gym, study at home or run in the yard. If there is absolutely no time or opportunity to seriously engage in sports, at least do exercises.
Find a hobby
How to get rid of outbursts of anger? You need to find a way out of your energy. Those who are accustomed to keeping the accumulated emotions in themselves suffer from emotional imbalance. A simple and safe way for others to release their emotions is a creative hobby. You can sculpt, draw, knit, mint, forge, etc. Choose a lesson for yourself. Your hobby may not bring you any money. Do not pay attention to what friends will say about the result of your activity. You do not work for someone, but splash out the accumulated energy. You need to work not on the result, but to appreciate the creative process itself. Many people who suffered from uncontrolled outbursts of rage, thanks to numerous training sessions, became professional artists. Do not be afraid to realize your creative potential. One has only to start, and then it will be difficult to break away from the fascinating process.