Here are some ways to control anger, shared by Dr. Santosh Bangar - senior consultant psychiatrist at Global Hospital (India).
Walk to cool down emotions
escaping stressful situations with a simple walk can help you calm down, instead of saying things that are easily hurtful. This is a simple but effective way to control the situation.
Deep breathing, calms the nervous system
Deep breathing improves the amount of oxygen delivered to the body, while regulating heart rate and blood pressure, helping the mind become more relaxed.
Exercise your body to release negative energy
High-intensity exercise helps release endorphins - a hormone that creates an excitement and positivity. Exercises such as sandbag boxing, jogging or even jumping rope can help you relieve stress in a healthy way.
Writing emotions
Recording what you are thinking and feeling is an effective way to understand the cause of anger. Writing a diary, sending an email to yourself or simply taking notes back to think will help you see the problem more objectively.
Meditation and yoga
Meditation and yoga not only help you relax but also build the ability to control emotions long-term. This habit will help you stay calm in all situations.
Avoid alcohol while angry
Alcohol can overshadow your reason, making you more likely to react negatively and say things you should not say. When you are angry, it is best to stay away from alcoholic beverages to stay alert.
Control your anger with safe action
Instead of blaming others, find harmless ways to relieve your anger such as hitting your knees, rolling your ball or squeezing the ball. These actions help reduce stress immediately without causing long-term consequences.
Expressing emotions through creative activities
Painting, coloring, painting or making handicrafts not only helps you relax but is also an artistic, gentle and effective way to relieve emotions.
Prioritize quality sleep
Not getting enough sleep reduces emotional control and increases the risk of irritability. Get 7-8 hours of sleep each night to maintain a stable spirit.
