Anger is a normal and healthy emotion that everyone experiences from time to time. It can help you express your feelings, assert your rights, and motivate you to act. However, when anger becomes too intense, frequent, or destructive, it can harm your physical and mental health, as well as your relationships with others.
According to the American Psychological Association (APA), anger can be caused by both internal and external factors. Internal factors include personal problems, such as stress, frustration, or low self-esteem. External factors include situations that trigger anger, such as being insulted, mistreated, or threatened.
If you struggle with anger management, you may feel like you have no control over your emotions. You may lash out at others verbally or physically or bottle up your anger and become resentful. Either way, uncontrolled anger can lead to negative consequences, such as:
– Increased blood pressure and heart rate
– Increased risk of heart disease and stroke
– Headaches and digestive problems
– Anxiety and depression
– Substance abuse and addiction
– Poor work performance and academic achievement
– Social isolation and conflict
– Legal troubles and violence
Fortunately, there are ways to control anger and prevent it from taking over your life. Here are 5 natural remedies that can help you calm down and cope with anger in a healthy way.
How to Control Anger? Follow Below Tips:
Breathe deeply
One of the simplest and most effective ways to control anger is to breathe deeply. Deep breathing helps you relax your body and mind, lower your blood pressure and heart rate, and reduce stress hormones. It also gives you time to think before you react.
To practice deep breathing, follow these steps:
– Sit or stand comfortably with your back straight.
– Place one hand on your chest and the other on your abdomen.
– Breathe in slowly through your nose for 4 seconds, feeling your abdomen expand.
– Hold your breath for 2 seconds.
– Breathe out slowly through your mouth for 6 seconds, feeling your abdomen contract.
– Repeat this cycle for several minutes until you feel calm.
You can practice deep breathing anytime you feel angry or stressed. You can also use it as a preventive measure by doing it regularly throughout the day.
Drink chamomile tea:
Chamomile tea is a popular herbal remedy that has been used for centuries to treat various ailments, including insomnia, anxiety, and digestive problems. Chamomile tea can also help you control anger by soothing your nervous system and promoting relaxation. Chamomile tea contains flavonoids that have anti-inflammatory and antioxidant properties. These compounds can modulate the activity of neurotransmitters in the brain, such as serotonin and GABA, which regulate mood and emotions.
To make chamomile tea, follow these steps:
– Boil a cup of water in a kettle or pot.
– Add a teaspoon of dried chamomile flowers or a chamomile tea bag to a mug.
– Pour the hot water over the chamomile and let it steep for 5 minutes.
– Strain the tea or remove the tea bag and enjoy.
You can drink chamomile tea whenever you feel angry or tense. You can also drink it before bedtime to improve your sleep quality.
Exercise regularly:
Exercise is another natural remedy that can help you control anger by improving your physical and mental health. Exercise can release endorphins, which are natural painkillers and mood boosters. It can also reduce stress hormones, such as cortisol and adrenaline, which can trigger anger.
Exercise can also provide an outlet for your anger by allowing you to vent your frustration in a constructive way. It can also improve your self-esteem, confidence, and body image, which can reduce your vulnerability to anger. To reap the benefits of exercise, aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week. You can also do strength training exercises twice a week to build muscle mass and bone density.
Some examples of aerobic exercises are:
– Walking
– Jogging
– Cycling
– Swimming – Dancing
Some examples of strength training exercises are:
– Lifting weights
– Doing push-ups
– Doing squats
– Doing lunges – Doing planks
You can choose any type of exercise that you enjoy and that suits your fitness level. You can also vary your routine to keep it interesting and challenging.
Use positive affirmations:
Positive affirmations are statements that you repeat to yourself to reinforce positive beliefs and attitudes. Positive affirmations can help you control anger by changing your negative self-talk and cognitive distortions, which can fuel your anger. Positive affirmations can also boost your self-esteem, confidence, and optimism, which can make you more resilient to anger. They can also help you focus on the positive aspects of your life and appreciate what you have.
To use positive affirmations, follow these steps:
– Choose a few affirmations that resonate with you and that address your anger issues. For example, you can say:
– I am calm and in control of my emotions.
– I can handle any situation with grace and dignity.
– I forgive myself and others for any mistakes.
– I am a kind and compassionate person.
– I choose to respond with love and understanding.
– Write down your affirmations on a paper or a device and keep them handy.
– Repeat your affirmations to yourself several times a day, especially when you feel angry or stressed. You can also say them out loud or in front of a mirror for more impact. – Believe in your affirmations and act accordingly.
You can also create your own affirmations based on your personal goals and values. You can also modify them as you progress and achieve positive changes.
Practice gratitude:
Gratitude is the feeling of appreciation and thankfulness for what you have and what others do for you. Gratitude can help you control anger by shifting your perspective from what is wrong to what is right in your life. Gratitude can also enhance your happiness, well-being, and satisfaction with life. It can also improve your relationships with others by making you more empathetic, generous, and forgiving.
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To practice gratitude, follow these steps:
– Keep a gratitude journal where you write down at least three things that you are grateful for every day. They can be big or small, such as:
– Having a roof over your head
– Having a supportive family
– Having a good health
– Having a delicious meal
– Having a sunny day
– Express your gratitude to others verbally or in writing. For example, you can say:
– Thank you for being there for me.
– Thank you for making me laugh.
– Thank you for helping me with this project.
– Thank you for being such a good friend.
– Thank you for being you.
– Show your gratitude through actions. For example, you can:
– Give someone a hug or a smile
– Give someone a compliment or a gift
– Do someone a favor or a service
– Volunteer for a cause or a charity – Donate to a cause or a charity
You can practice gratitude anytime and anywhere. You can also make it a habit by doing it every morning or every night before going to bed.
Conclusion:
Anger is a natural emotion that everyone experiences from time to time. However, when anger becomes too intense, frequent, or destructive, it can harm your physical and mental health, as well as your relationships with others.
The good news is that there are natural remedies that can help you control anger and cope with it in a healthy way. These remedies include:
– Breathing deeply
– Drinking chamomile tea
– Exercising regularly
– Using positive affirmations
– Practicing gratitude
By using these remedies, you can calm down, relax, and think clearly before reacting. You can also improve your mood, well-being, and satisfaction with life. You can also strengthen your relationships with others by being more respectful, understanding, and compassionate.
Remember that anger management is not about suppressing or denying your anger, but about expressing it appropriately and constructively. It is also not about changing others or the situation, but about changing yourself and how you respond.
If you have trouble controlling your anger on your own, you may benefit from seeking professional help from a therapist or a counselor. They can help you identify the root causes of your anger, teach you coping skills and techniques, and provide you with support and guidance. Anger management is not easy, but it is possible. With patience, practice, and perseverance, you can learn to control anger and live a happier and healthier life.