It is completely normal and even sometimes healthy to get angry. But problems arise due to vicious anger, i.e. when the emotion goes out of hand. Here are some ways to deal with anger and frustration.
Think, breathe and relax
Relaxation is one of the primary escapes while trying to overcome anger. When anger sets in, simply sit down, breathe deeply and think about how best to solve the issue. Try and restrain from speaking to others when you are in anger. Remaining silent will allow the emotion to leave your body. One way to relax is meditation which will give you inner peace. This will help you to rationalize your thoughts and gain the clarity and strength required to hold on to any stressful situation. You may also relax by visualizing a relaxing imagery either from your experience or imagination. Another form of relaxation is to sit and write down what you expect out of any situation. It is best to maintain a journal concerning your feelings. Simple exercises including yoga that are not strenuous will help loosen up your muscles and calm you down.
Restructure your thinking
When angry, you may have a tendency to swear and curse and speak out whatever reflects your inner thoughts. Although this justifies your anger, it will only make you feel that there is no solution to your problems. Anger, when expressed, can get irrational. Make yourself believe that expressing anger and frustration will not fix any problem. You will thus gain a better and balanced perspective and begin to act logically in any situation. Brainstorm and identify what situations and actions trigger a negative emotion in you. Eliminate those triggers. See your opponent as a helpless five years old child. Compassion will automatically come to your forefront. Pain is believed to be a miraculous motivator. Snap an elastic band around your wrist when your mind revolves around a negative thought. Sometimes, your disappointment in not getting what you want may lead to anger. Awake to your demanding nature and change.
Plan and solve your problem
An expression of anger is the quickest and most natural reaction to any solution where you find yourself clueless. Some problems in life may seem inescapable. It adds to your frustration when you realize that there isnât always a solution to any problem. During such times, avoid focusing on finding the solution. Rather, focus on how best you can face and handle the issue. You may chalk out a plan of action and check your movements along the way as you handle the situation. Promise to not punish yourself if you canât seek the answer to the problem but simply be determined to give your best try. Approach any situation with the right attitude and attempt seriously to face it. You will find yourself more patient even if the problem is not resolved. Making your opponent suffer or feel worse and winning over your opponent is unhealthy for anyone involved in the situation. But this does not mean you sit back and let others walk over you. You must look out for an action that will help you move forward from any situation.
Humor and laughter
Ridiculous humor is one way to lighten situations and soothe anger in many ways. If you feel like calling your opponent names out of anger, sit back for a minute and imagine what they would literally look like. For instance, if you are provoked to call your colleague a âdirtbagâ out of frustration, picture a bag full of dirt sitting on at the office desk and answering phone calls or attending meetings. You may even put it on paper as a drawing. This will help unknot a stressed situation. Another way to defuse rage is to stock up movies that will set you laughing. You can even meet up with friends who you feel will light up your mood and get you to smile. You will find yourself easily forgetting to even think about the negativity in such situations.
Change your environment
Most of the times, itâs the surrounding you are in that irritate you and get you frustrated. All you need to do is take a break from everything that annoys you. Always take away some time for yourself during the day and do something that will make you happy. Letâs say you are feeling low about a particular issue. Stay away from people who are grumbling about the same issue. During such times, be with people who are optimistic and have a positive outlook. It helps you draw positive energy and escape the negative state of your mind.
