How to cope with anger

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Amy Morin, LCSW, is the managing editor of Verywell Mind. She is also a psychotherapist, author of the best seller “1 Things Mentally Strong People Don’t Do” and host of The Verywell Mind podcast.

How to cope with anger

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We all feel anger. When managed correctly and kept in check, anger can be a positive thing—a red flag that something’s wrong, a catalyst for change, a good self-motivator. But if you aren’t treated properly, anger can become destructive and negatively affect your health and relationships.

Because anger is such a strong emotion, dealing with it can be both difficult and confusing. Here are some proven anger management strategies to help you stay calm.

Determine the cause of your anger

The first step in dealing with anger is to first find out what attracts you. You may be irritated by the stresses of life, lack of sleep, or hormonal changes. Feelings of anger can also result from an underlying mental disorder, such as anxiety or depression.

Identify (and avoid) the triggers of anger

Quite often, something specific makes you angry. Each has their own triggers for what troubles them, but some common ones include situations where you feel:

  • As if people don’t respect your feelings or possessions
  • As if they treated you unfairly
  • helpless
  • Threatened or attacked

Being able to predict what situations will provoke you is the key to keeping your temper in check. You may not be able to eliminate everything in your life that causes anger and frustration, but cutting out what you can will go a long way.

Stop ventilation

Many people think ventilation is a good way to release pent-up anger and frustration. But ventilation may not be as useful as you think.

Research shows that instead of helping you let off steam, ventilation only fuels your anger. It’s hard to forget the irritation if you keep talking about it. And the more you talk about it, the angrier you get.

If you want to talk a lot about what’s bothering you, it might be a good idea to schedule a few sessions with a therapist who might have effective ideas for dealing with anger.

Trying to solve a problem is a good idea, but suffocating in anger is not. Mindfulness meditation is a proven strategy for minimizing rumination.

The diary of anger begins

Journalism is a great way to relax in a healthier way. Research shows that writing when you are angry not only helps release negative emotions, but can also reduce physical pain. It can help you see or understand the situation causing anger in a different light. Putting your feelings on paper is also an easy way to keep track of those things that are really “button pushing”.

Research into the benefits of keeping a journal supports the effectiveness of writing down your feelings and working on them on paper. Expressing anger in writing allows you to be active to dosomething with your anger, instead of letting it hurt you.

A word from Verywell

If you are struggling to control your anger, or if anger is causing problems in your life, you may want to consider professional help. Occasionally, mental health problems, such as depression or anxiety, can contribute to anger management problems. Talk to your doctor about a referral to a therapist or even anger management courses.

Amy Morin, LCSW, is the managing editor of Verywell Mind. She is also a psychotherapist, author of international bestsellers and host of The Verywell Mind podcast.

Aron Janssen, MD is board certified in child, ato dolescent, and adult psychiatry and is the vice chair of child and ato dolescent psychiatry at Northwestern University.

How to cope with anger

It is difficult for both parents and children when a child is struggling with anger. Some children get angry easily. They blow up seemingly minor events. They are screaming. They can also become aggressive.

If your child is exploding with anger, and especially if your child’s anger is affecting their relationships and quality of life, it is important to teach them the ability to deal with their feelings in a healthy way. Advice from a mental health professional can also be helpful.

Teach your child about feelings

Kids are more likely to lash out when they to don’t understand their feelings or they’re not able to verbalize them. A child who can’t say “I’m mad!” possono provare a mostrare che sono furiosi attaccando. Or a child who isn’t able to perceive or explain that they’re sad may misbehave to get your attention.

To help your child learn to recognize and name feelings, start by teaching basic words like “crazy”, “sad”, “happy” and “scared”. Label your child’s feelings for him by saying, “You seem to be feeling really angry right now.” Over time, they will learn to label their emotions.

As your child understands his emotions better and how to describe them, teach him more sophisticated words like frustrated, disappointed, worried, and lonely.

Create a thermometer of anger

Anger thermometers are tools to help children recognize signs that their anger is escalating. On a piece of paper, draw a large thermometer. Start at the bottom with 0 and enter the numbers up to 10 which should go to the top of the thermometer.

On the thermometer of anger, zero means “no anger”. 5 means “average amount of anger” and 10 means “greatest anger ever”.

While your baby isn’t mad or upset, talk about what’s going on in his body with each number on the thermometer. Your child may say that he is smiling when he is at level 0, but he has a crazy expression when he reaches level 5 He may feel his face getting hot when he is 2 years old and can clench fists into fists when they are at level 7 When they reach 10 years old, can feel like an angry monster.

Using a thermometer helps children learn to recognize anger when it occurs. Eventually, they can make the connection that when their anger temperature starts to rise, taking a break can help them cool it to down.

Make a plan to calm down

Teach children what to to do when they begin to feel angry. Instead of throwing blocks when frustrated, they can, for example, go to their room or a designated “relaxing corner”.

Encourage them to color, read a book, or do other calming activities until they feel better. You might even create a calm-to down kit. Ciò potrebbe includere i libri da colorare e i pastelli preferiti di tuo figlio, un divertente libro di lettura, adesivi, un giocattolo preferito o una lozione che ha un buon odore.

When they’re upset, you can say, “Go get your calm-to down kit.” This encourages your child to take responsibility for calming themselves to down.

Teach techniques for dealing with anger

One of the best ways to help a child who is feeling angry is to teach them specific techniques for dealing with anger. For example, taking deep breaths can calm a child’s mind and body when he is upset. It can also be helpful to take a quick walk, count to 10, or repeat a sentence that helps.

Teach other skills such as impulse control and self-discipline. Some children need a fair amount of coaching to practice these skills when they are nervous.

Avoid tantrums

Sometimes children find outbursts to be an effective way to get their needs met. Se il bambino ha i capricci e i genitori gli danno un giocattolo per farlo tacere, imparerà che i capricci funzionano.

Don’t give in to your child to avoid a meltto down. While it may be easier in the short term, giving up in the long term will only make your behavior problems and aggression worse. Instead, work on connecting with your baby so that he feels more confident that his needs will be met.

Follow the consequences

Consistent discipline is necessary to help your child learn that aggression or disrespectful behavior isn’t acceptable. If your child is breaking the rules, follow the consequences every time.

A break or withdrawal of privileges can be effective disciplinary strategies. If your child breaks something when they are angry, have them help repair it or to do chores to raise money for repairs.

Avoid brutal media

If your child is behaving aggressively, exposing them to violent TV shows or video games can exacerbate the problem. Focus on exposing them to books, games, and programs that model healthy conflict resolution skills.

A word from Verywell

Kids to don’t enjoy feeling angry or having angry outbursts. They often react to frustration and an inability to deal with their great feelings. Helping your child learn to respond appropriately to anger and other negative emotions will have a positive impact on their home and school life. If you have any problems, ask your child’s pediatrician or school counselor for help.

Amy Morin, LCSW, is the managing editor of Verywell Mind. She is also a psychotherapist, author of international bestsellers and host of The Verywell Mind podcast.

Ann-Louise T. Lockhart, PsyD, ABPP, is a child psychologist, parenting trainer, author, speaker, and owner of A New Day Pediatric Psychology, PLLC.

How to cope with anger

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Whether they throw their smartphone against the wall when they’re frustrated that an app won’t work, or they yell and swear when they to don’t get their way, teens who can’t manage their anger are bound to have serious problems. While some verbally attack, others can become physically aggressive. If they to don’t learn how to manage their anger, they’ll have difficulty at school, in relationships, and in their careers.

Although anger is a normal and healthy emotion, it is important to know how to deal with it. Managing anger and expressing it in a socially appropriate way is an important skill that teens should learn. Here are eight concepts and strategies that can help teach your teen to manage anger.

Expectations of anger

Each family has different expectations of how to deal with anger. Some families have very little tolerance for screaming, while in other families screaming is a normal means of communication.

Create rules about what constitutes acceptable behavior and explain which behaviors will not be tolerated. Don’t allow name-calling, physical violence, or threats in your home. Establish clear consequences for breaking the rules.

Anger versus aggression

Teach your child the difference between negative feelings and aggressive behavior – feelings of anger are perfectly acceptable. However, aggressive behavior is no good. Make it clear that it’s never OK to throw things, slam to doors, or deliberately break objects.

Teens need to know that aggressive behavior, even if purely verbal, can have serious consequences. For example, posting threatening comments on social media can lead to legal consequences. Discuss the potential academic, social and legal consequences of aggressive and aggressive behavior.

Assertiveness skills

A volte il comportamento aggressivo e i problemi di rabbia derivano da una mancanza di assertività. Teach teens how to properly defend themselves.

Talk about the importance of speaking without violating the rights of others. Role-play specific issues with your teen, such as what to to do if someone cuts in front of them in line or how to respond if they feel they are being taken advantage of by someone else.

Physical signs of anger

Teenagers often fail to recognize when their anger is mounting. They get so angry that they can’t help but explode. Ask your teen, “How to does your body feel when you’re getting angry?” Teach them to recognize the physiological warning signs of anger, such as a fast heart rate, clenched fists, or a flushed face.

Encourage them to take action when they see their anger growing. This could mean taking a break, taking a few deep breaths, or counting to 10 in your mind.

Independent breaks at work

Likewise, teach teens to manage anger. Give them a short break to collect their thoughts in a private space or encourage them to end a conversation with a friend if it’s warmer.

Create a timeout guideline. For example, agree that if anyone in the house is getting too angry to continue a discussion, you’ll take a 1-minute break before continuing the conversation.

If your teen chooses to take a time-out, to don’t follow them or insist on continuing the conversation while they are still upset. Instead, agree to revisit the conversation after a brief cool-to down period.

Acceptable coping skills

Teens need to know socially appropriate ways to cope with bad feelings. Teens who lack coping skills are more likely to become verbally or physically aggressive.

Help your child identify abilities to cope with unpleasant emotions such as disappointment and frustration. While drawing may help one teen calm to down, another teen may benefit from going for a walk. Work with your child to identify specific coping strategies to help dissipate anger.

Ability to solve problems

Teens who lack problem-solving skills may resort to aggression to meet their needs. Teach your child basic problem-solving skills.

Whether they’re struggling with a school project or trying to solve a problem with a friend, encourage them to identify three potential solutions. Possono quindi esaminare i pro e i contro di ciascuno prima di scegliere quello che secondo loro funzionerà meglio.

This will help your child see that there are many ways to fix the problem without attacking it. Over time, they will gain confidence that they can solve problems effectively.

Role modeling

You’ll teach your teen more about handling anger with your behavior than your words. If you yell, swear, and break things, to don’t expect your teen to control their anger. A model for the right ways to deal with feelings of anger.

Show your child how to talk about angry feelings and express them appropriately. For example, say, “I’m really angry that you didn’t clean your room like I asked you to. I’m going to go take a break for a few minutes and then we’re going to talk about your consequence.”

When you think about anxiety, what symptoms do you think about? Beating heart and sweaty palms? Maybe shortness of breath, feeling like you can’t sit still or focus on any one thought.

Out of all anxiety symptoms, one we to don’t often think or talk about is anger. Whether anxiety makes you uncomfortably irritable or you experience all-consuming rage, anxiety’s link to anger is common, yet often unspoken. When my own anxiety hits me, every little sound makes me want to scream. In times like these, I’ve thrown things or lashed out at loved ones. I feel out of control, like something else is coming out of me.

This type of irrational anger is embarrassing, but it can be overcome with compassion, understanding, and sometimes therapy. If you feel anger as part of your anxiety, know that you are not alone. There are healthy ways to cope with it, and it’s nothing to be ashamed about. Rather, it’s a difficult symptom of an already exhausting disorder.

That’s why we asked our mental health community to share what they to do when anxiety-anger strikes.

Here’s what they told us:

1 ” I just to don’t talk. Rimango in silenzio e ignoro tutti e tutto ciò che mi circonda. Probabilmente non è il modo migliore per farcela, ma mi dà il tempo di calmare i miei pensieri ed essere più razionale”. – Lauren A.

2"I’m moving into my room or somewhere I can be alone. When I feel really anxious, I usually complain to my siblings or family members about the smallest things." – Emily M.

3 “My anxiety is usually caused by being overwhelmed. This in turn turns into a lot of anger. Anger at the little things, the past and the present. One of the coping mechanisms that work for me is showering. The sensation of the water in my head is aware and helps me relax. ” – Heather L.

4 ” Pause and remind myself anger is because I can’t identify what I’m really feeling (and likely won’t until I’m able to remove myself and process) so I try my best to dial it to down and get away as quickly as is acceptable.” – Rebeka C.

5 “Dico alle persone intorno a me che ho bisogno di un po’ di tempo da solo. Molto spesso sono mio marito ei miei figli il soggetto della mia ansia, e quindi della mia rabbia. Riesco a sentire l’esplosione arrivare mentre l’irritabilità inizia a svanire, quindi faccio rapidamente un passo indietro e cammino da solo verso la stanza tranquilla. I explain to my kids (and husband) that I am not angry with them, it’s my anxiety. This way, they know that nobody has to done anything wrong. Anche mio figlio (6) ha un disturbo d’ansia, quindi prende consigli da me e inizia a camminare nella sua stanza se sente che la rabbia gli sta crescendo. ” – Krissy P.

6 ” I to don’t know if it’s anger, but definitely irritation. Sono molto concentrato sul mio respiro. Mettilo attraverso il naso, tienilo, lascialo attraverso la bocca. Big ‘belly’ breaths.” – Cristina M.

7 “Sto facendo una doccia fredda. When people splash water on their faces when nervous or upset, it feels like it resets our system and allows us to literally cool to down. Quindi, quando provo rabbia e/o ansia, faccio una doccia fredda. Anche il semplice compito di fare la doccia può farmi sentire molto meglio”. – Sarah P.

8 “Lavoro solo per questo. Ho imparato a dire alle persone intorno a me che la mia ansia si manifesta come rabbia e a fare un passo indietro finché non mi sento meglio”. – Joanie R.

9 “Oli essenziali ammorbidenti. They to don’t ‘cure’ what is going on, but alongside eye movement desensitization and reprocessing (EMDR) therapy, they are a saving grace.” – Anna F.

10. ” If I can’t remove myself from the situation, I to do my best to acknowledge that it is really anxiety I am feeling and not anger and then identify what is causing my anxiety. Se la mia rabbia è verso qualcuno che è consapevole della mia ansia, come il mio ragazzo, gli dico che mi sento ansioso, quindi sa che potrei essere un po’ nervoso”. – Kristen M.

1 “Ascolto musica e corro. It’s the only thing that takes my anger away. Esprimo sempre la mia ansia attraverso la rabbia perché nasconde quanto sono emotivo. Mi metto le cuffie, mi allaccio le scarpe da ginnastica e mi taglio fuori dal mondo.’ – Hanna S.

1 “I have a diary app (Writeaday) on my phone. I usually have the phone with me, so when my anxiety grows rapidly, the fastest way to express my anger in a healthy way is to write your thoughts in this diary. Then I can write a positive response to what I wrote, a way to rewrite / reformulate my experience “. – Dynne L.

1 ” I find that my anxiety can make me super tired all the time, and that’s usually a good part of the reason I am angry. Quindi, invece di rispondere con rabbia, di solito dormo e basta, e quando mi sveglio mi sento più rilassato”. –Tiffany A.

1 ” Idę na spacer. Uważam, że pomaga mi ucieczka od ludzi, żebym nie mogła na nich rzucać ani atakować. A long walk often clears my head, and usually by the time I get back I’m not angry anymore. It to doesn’t work every time, it depends on how anxious I am.” – Benji Y.

1 ” Being with my to dogs really helps. They can tell I’m upset and try to make me feel better.” – Emily W.

1"Go away listening to furious, loud rock songs. Come and walk, rest for a minute or two, and then walk again for no apparent purpose. – Jennilyn A.

1 “Mi tiro indietro, mi siedo con esso e poi provo a indirizzarlo alla ricerca e/o alla scrittura. I’ve learned so much about my conditions and symptoms during anger-fueled research sprees, usually sparked by frustration at how unwell I am when compared to what support is(n’t) available. Lately, I’m more likely to share what I find to hopefully help others learn too.” – Laura H.

1"Sto pulendo la casa. Se la mia ansia aumenta e mi arrabbio davvero, inizierò a pulire. Mi tiene concentrato su qualcosa oltre a ciò per cui sono arrabbiato o su cosa sta causando la mia ansia. meglio. "- Breanne A.

1 “Scrivo carichi. Riempio le pagine del mio diario con tutte le cose orribili. Un po’ triste, ma funziona. I try not to reread them, but it’s helpful to look back on if I need to reference it.” – Kirstin B.

winds. “Tendo a giocare a videogiochi come Resident Evil, Drakengard e Bioshock per scaricarmi. Or I’ll clean my house. It helps to occupy my mind on something else and I calm to down pretty quickly.” – Searla I.

2 “Quando ho capito che la mia rabbia era solitamente causata dall’ansia e non dal disturbo bipolare, è stato più facile per me affrontare la terapia cognitivo comportamentale (CBT). It allows me to recognize what triggers the anger and decide if there is something I can to do about it. Se riesci a risolvere il problema che ti sta causando ansia, agire allevierà la tua rabbia”. – Shaun S.

How to cope with anger

How to cope with anger

  • Pain may be different for each person who mourns a difficult loss, but anger is often the emotion that arises.
  • If you feel angry after losing a loved one, you should first ask yourself where this anger can come from: Are you angry with a situation, a person, perhaps a spiritual figure?
  • A common cause of anger when it comes to sadness is an individual’s reluctance to accept the fact that he has to go on living without a loved one.
  • You can also get to the root of your anger by examining other difficult emotions: such as sadness and fear.
  • Finally, rely on all the pain you are experiencing, because repressing your feelings will only prolong your sadness.

There are five widely publicized universal stages of grief: denial and isolation, anger, bargaining, depression, and acceptance. Zostały one po raz pierwszy zdefiniowane przez psychiatrę Elisabeth Kubler-Ross w 169 roku i od tego czasu są powszechnie używane do opisywania tego, jak reagujemy na bolesną stratę. But here’s the thing: coping with a devastating loss is an incredibly individual and personal experience. So, while one might experience the aforementioned “stages of grief” there’s no telling exactly how this or that person will grieve the loss of a loved one: you might experience denial, or you might accept the loss from the get-go; potresti diventare sempre più arrabbiato o potresti sprofondare in un basso livello di disperazione.

Read Mourning Advice 101

With all of this in mind, the question remains: How can you cope with the anger they might feel at the loss of a loved one?

Where does your anger come from?

Dr. Kriss Kevorkian, Ministry of the Interior, further emphasizes the fact that pain varies from person to person. But for those who to do experience anger after losing a loved one, she says they must first get to the root of their anger in order to heal properly. A bereavement counselor can help them identify the source of their anger and healthy coping strategies. “Grief is unique to each person, and while some might find anger a part of their own grieving process, others to do not. When anger is involved, it is important to look at it and find out if you are angry with the situation, the person who died and maybe even God."dice." The best advice is to discuss this with a bereavement counselor who can help the person with the bereavement process and find ways to cope with the loss they have suffered. "

Kevorkian goes on to explain that anger may come from the fact that “now you have to face life alone after the death of a loved one.” She identifies a few examples of an individual’s anger relating to life without the individual who has passed:

  1. If you are an adult child whose parent has passed away, what will it mean for your life and for all the projects you have had to share in these important life events … how to get married and have children with your parent by your side, teach you how to raise children?
  2. What if death was sudden due to an accident and a young man died. How can I deal with anger at God? Why would God allow this to happen?

What other emotions are you experiencing?

You were lucky. Uncovering other emotions can further help you discover the cause of your anger. Melissa Hudson, a licensed marriage and family therapist, explains how dealing with other negative feelings such as sadness, fear, and grief can help you better understand your anger and ultimately recover from the loss:

"The anger phase of grief can certainly be confusing."Perché sono così arrabbiato?"you may be wondering."Questa è una buona cosa?" It is important to realize that anger is a secondary emotion; beneath it is a primal emotion, often sadness or fear. It is often helpful to try to slow yourself to down a bit and ask, "What is my fear? What is my sadness?These questions and, more importantly, the answers will show what problems you are still working with regarding your pain.

Another helpful tip when you are going through sadness and dealing with anger is to try to bend down in pain. Don’t try to turn it off or avoid it. Go ahead and feel – feel as much as you can handle. How come? Because it will help you get over the pain. When we suppress feelings, stuff them, or ignore them, they to don’t go away… they are just unresolved. Unfortunately, it is impossible to walk around and ignore the grudge. Just go through it to gain acceptance. And when we have unresolved feelings, they often manifest themselves in unexpected ways. If you kick your feelings under the rug, I can assure you: you’ll stumble upon them anyway. So face it, name it, feel it and you’ll regret it sooner or later.

How to cope with anger

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Anger is part of life. We all come into contact with a person or circumstances that make us angry. But anger varies greatly, from mild annoyance to intense anger. Research has shown that due to environmental, genetic and psychological factors, some people are more prone to anger than others. Some people are clearly angry, others are more irritable internally.

However, when anger becomes too strong it can get out of context and we are more angry than what is considered normal. We need to find ways to release our anger before it multiplies within us. And while it is good to “release the rage” it must be to done in ways that are both responsible and cathartic. In altre parole, dobbiamo trovare modi creativi per affrontare la nostra rabbia che siano anche calmi e benefici per la nostra salute e per coloro che ci circondano. Ecco alcune tattiche collaudate che possiamo mantenere secondo necessità.

1 Take 5 / Pause

The seemingly most sensible option is often the simplest and most rewarding. The first step is to recognize that anger is happening. When you hear it gurgling, stand back for a moment, stop and breathe deeply through your diaphragm. Visualize something relaxing. Do it before you react. You will thank yourself.

2 Cognitive rehabilitation

This means replacing negative and useless thoughts with more positive and realistic thoughts. For example, “I’m so mad about it!” can be replaced by “Even if it’s frustrating, anger won’t help me right now.” Use breathing techniques again to stop and reevaluate.

3 Write

A great way to express yourself and release aggression is to write. It might be the last thing you feel like to doing in the moment, but if you can get into a habit of putting your pen to the paper and writing out how you feel, it can become a very helpful habit in times to come. If you want, you can tear up the final product! But the most important thing is to throw it away. (Even if you scribble very loudly.)

4 Communicate

Verbalize your meaning. Say what you really want to say. Listen to what you are being told and what you really want to convey. Try not to let anger take over (again, step 1). While we can get defensive right away, if we take the time to understand the situation better, we can achieve much calmer and happier results.

5 Have a sense of humor

Stupidity can be a great tool. And while it is not healthy to ‘laugh off’ and dismiss your feelings, having a mentally silly picture you can reach for in times of anger can help diffuse the heat. We aren’t talking sarcasm or bitter humour, which is also unhelpful. Just enough silliness to again be able to cool things to down enough to deal with the situation rationally.

6 Exercise

Go run. Take a walk. Go to spinning lessons. Do your best to get rid of this restless energy that is building up inside you that could otherwise explode in different areas. Release the hostility and literally let the steam out. So see how you feel when your anger has been physically exhausted.

7 Sleep

Don’t deal with things when you are tired. If you are grumpy or run to down, you can easily snap or say or to do things you to don’t really mean. Rest. Let it cool to down. Take care of it in the morning when your feelings have moved a little. And they will be. That’s the beauty of feelings. They always change.

Everyone feels anger at times. For some, however, anger is a force that destroys relationships, limits community involvement, and creates dangerous situations. La maggior parte dei professionisti della gestione della rabbia incoraggia le persone a verbalizzare le proprie emozioni e a cercare sfoghi positivi per i sentimenti negativi. But what if a person can’t verbalize emotions? What if mood shifts happen so quickly that there’s no time to seek a positive outlet?

These are the people who most need help managing their anger: people with head trauma, autism, ADHD, sensory processing disorders, and other neurological conditions. In these cases, the strategies recommended by professionals may not work.

As my son grows, his outbursts fortunately diminished in frequency and intensity. But they still do. Soon he’ll be bigger than I am, and since I’m over 6 feet tall, he’ll also be bigger than most first responders. Hence my interest in anger management and crisis prevention.

Preventing anger-induced episodes is easier than actively intervening. Although there is little research available on how to deal with anger in people with special needs, I have found several methods that are suitable for both preventing and actively managing anger.

1 Annex

Ask Dr. Sears. com recommends strengthening a positive emotional relationship with a person as a way to relieve anger. Dr. Sears writes, “The unconnected child acts out of inner confusion. Deep down, this child feels that he is missing something important and is angry about it. (This feeling can continue into adulthood.) This emptiness is likely to occur. manifest as anger towards him and his parents, putting everyone at risk of becoming an angry family ”.

Parents and guardians can model peaceful solutions to everyday problems. When anger to does come to the forefront, parents can explain how they are working through it – sometimes the explanation is enough of a distraction to take the edge off. Seeing a caregiver get angry can be very confusing for a person with special needs and often needs some sort of confirmation that the emotional connection still exists, unconditionally. Try to find a daily activity that requires eye contact and generates positive emotions.

2 Emotional expression

Verbal expression may not be possible for some people with disabilities, but it’s never too early to teach and model self-advocacy. If a person can reveal their likes and dislikes through alternative communication methods such as PECS or sign language, some types of anger situations can be prevented.

Since play is a natural part of human development, play therapy is a very effective way to learn how to express emotions. My son and I used Fisher-Price Little People and Barbie to reproduce the scripts from his memory: the events that made him happy and the events that made him angry. Play therapy allowed him to discover his emotions in a safe environment.

Art therapy is increasingly recommended for people with head injury or post-traumatic stress disorder. Expressing yourself openly can help build inner peace and self-confidence without using language. Art therapist Cathy Malchiodi explains, “The function of the art therapist is not necessarily to place a psychological interpretation on the child’s work, but rather to provide a supportive environment to express himself and work through his conflicts in a creative way.

3 Exercise

Vigorous exercise is a well-known natural remedy for anger. Physical activity not only distracts you from anger, it also stimulates the production of hormones related to positive emotions and uses the energy of anger to do something more productive. For some, morning exercise helps get the day off to a good start. Others practice as soon as they recognize the first signs of anger. In my house I do “hard work”, which is an activity that requires pushing or pulling to help regulate my emotions: dusting the stairs, pushing a wheelbarrow full of trash in the yard, clearing snow, and so on. The benefit of working hard is that you feel accomplished later!

Active anger management

4 Cognitive Behavioral Therapy

The method recommended by the American Psychological Association (APA) for dealing with anger – and all kinds of emotions and emotional thought processes – is Cognitive Behavior Therapy. Cognitive Behavioral Therapy deals with the thoughts surrounding emotions and teaches specific skills to avoid problems related to strong emotions. Social stories are a great way to kickstart the cognitive process of recognizing emotions. Using first-person language, write a story to show you step-by-step how to deal with anger.

How to cope with angerAPA ma serię zeszytów ćwiczeń dla dzieci na temat radzenia sobie z emocjami, w tym jeden dotyczący gniewu: Co to do, gdy twój temperament wybucha, autorstwa Dawn Huebner. All workbooks are based on the principles of cognitive behavioral therapy and include activities such as drawing objects to make you angry, breathing slowly to release your anger, and problem solving to get what you really want.

5 Training on non-violent intervention in the event of a crisis

Most school districts now have an emergency response team that has undergone specific training to mitigate stressful or unsafe situations. Nonviolent crisis intervention teaches that verbal suggestion, physical intervention, or restraint can actually be counterproductive and make the situation more dangerous. Ask what crisis response method your school district or social welfare agency is using, and ask if caregivers can attend training to ensure home coherence.

Note that each IEP has a legally required but usually ignored parent sectionHow to cope with anger formation. You can get free crisis intervention training by enrolling in the IEP as parenting training or by requesting a copy of a standard crisis response manual, such as Richard James’s Emergency Response Strategies, for your own use.

Anger cannot be completely eradicated. But by handling anger with patience and love, we can strengthen relationships rather than destroy them.

How to cope with anger

Here are some practical tips for dealing with anger.

1 When you are angry, do not say anything.

If we speak in anger, we will certainly make the situation worse and perhaps harm the feelings of others. If we speak in anger, we will find that people react in nature by creating a spiral of negative anger. If we can remain silent outside, this gives us time to let go of our angry emotions.

"When you are angry, count to ten before you start talking. If you are very angry, count to one hundred."

2 Be indifferent to those who try to make us angry.

Some people, unfortunately, may take malicious pleasure in trying to piss you off. However, if we can feel indifferent to them and their words; if we believe that even their appreciation is beyond our dignity, their words and actions will have no effect. Also, if we to do not respond in any way to their provocation, they will lose interest and not bother us in the future.

3 Use reason to stop anger.

Kiedy poczujemy, że gniew wysuwa się na pierwszy plan, spróbuj zto do krok w tył i powiedz sobie: „Ten gniew w żaden sposób mi nie pomoże. This anger will make things worse. ”Even if part of us remains angry, our inner voice helps us distance ourselves from the emotions of anger.

4 Look carefully at the Others.

Another visualization, suggested by the spiritual teacher Paramhansa Yogananda, is to see the factor that causes anger as a 5-year-old. If you think of the other person as a vulnerable 5-year-old, your compassion and forgiveness will come to the fore. If your little brother accidentally stabbed you, you wouldn’t feel angry and you wouldn’t want revenge. Instead, you will feel that he is too young to know him better. This exercise can be especially helpful for close family members who sometimes make you angry.

5 Value peace more than anger.

If we value peace of mind as our most important treasure, we will not allow anger to linger in our system. As Sri Chinmoy says:

"Puoi avere tutto il diritto di essere arrabbiato con qualcuno, ma sai che arrabbiandoti con lui perderai solo la tua preziosa pace mentale."

6 Always try to figure out who is sideways.

Don’t worry about feeling the need to defend yourself from their criticisms. If you can keep their distance and calm, they may start to feel guilty about taking their anger out on you. Inspired by your example of calmness, they will seek subconsciously to to do the same.

7 Focus on something completely different.

Suppose someone has to done something to make you angry. Think of something that will make you happy. The best antito dote to negativity is to focus on the positive.

8 Breathe deeply.

The simple act of breathing deeply will go a long way in getting rid of your anger.

9 Meditation.

Practice meditation regularly to bring your inner peace to the fore. If we can have inner access to our inner peace, we can use it in our trials. – How to meditate

10. Smile

When we smile, we relieve a lot of negative situations. Smiling is offering goodwill to others. Smiling doesn’t cost anything, but it can help relieve stressful situations.

Common sense

If you leave your bike unlocked in the city center, it is likely to be stolen. This can be frustrating and can make you angry. Obviously, we should minimize this type of situation, just remember to lock the bike. If we feel that there is an injustice in our workplace, we should work to resolve it; it will make our work environment calmer and less prone to anger. If we have an aggressive partner, the solution is not just to deal with one’s anger, but to find a calmer life situation.

When we try to transcend anger, it to doesn’t mean we have to acquiesce to injustice and unfairness. We should strive to make the world a better place. Regardless of our goals, however, it’s always best to act with self-control and a clear mind. Acting under the influence of anger makes it difficult to achieve what we want to achieve.

Finally, as a teacher, I occasionally feign anger to get students’ attention; sometimes you have to show a straight face. However, as a teacher you can’t afford to allow yourself to be over-run with the emotion of anger because then you may over-react and create problems.

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Image credit: Ranjit Swanson, Sri Chinmoy Center Galleries