For most of us, anger management starts with looking for a punching bag to hit to release this negative emotion.
But this is not a healthy way to express anger as it teaches us an unhealthy behavioral pattern which can make us more aggressive.
One study published in Journal of Personality and Social Psychology shows a group of people who used punching bags to release their emotions became more aggressive compared to the other group which did not use this method to express their anger.
Before starting any of these methods you need to identify the root cause responsible for originating the anger and that is “your expectations” from people and from your life.
We expect certain behaviors from people like politeness from friends and colleagues and love, respect and care from loved ones and family. We carry many exceptions with us in our day to day life such as we don’t want to be late for our work, we don’t want to be stuck in traffic for hours, we want our parcel to be delivered on time and list goes on.
When these expectations do not meet, we become frustrated and angry. We need to understand that our anger is because of these expectations in our mind and we need to accept the reality by ending these expectations.
Here are the 5 healthy ways to express your anger:
1. Talk to a Friend
Talk to a third person you trust about the incidence and express your feelings and have an in-depth discussion on this. Then practice letting go of that event.
2. Write Down Your Feelings
Research says writing your feelings can help you to better understand your emotions. Write down your feelings on a piece of paper or in a journal and express your emotions. Then confront the situation calmly and clearly.
Meditation is a powerful tool for calming our mind in a natural way. It can help us to reduce our body’s response to anger.
In the calm state of meditation express your feelings and let it go.
Crying is a healthy way to release our negative emotions, many of us can feel intense emotions with crying.
It does not mean you are weak but it means you are a human being and you are experiencing an intense emotion. You will feel a lot better after crying and next you have to focus on letting it go by forgiveness.
5. Step Out of it and Take a Walk
As soon as you identify your emotion and if you feel it is taking control over you, step out of it and take a walk or go for a run.
It will give you an opportunity to analyze the situation calmly, talk to yourself and express your feelings. After sometime when everyone is calmer you will be able to solve the issue in a better way.