8 Easy Ways to Deal With Anger

Can you imagine coming home one day to hear some really annoying news that makes you angry, or can you imagine that your neighbor hurts you so badly, and then in an effort to deal with the person who annoyed you you start talking, and then shouting, and then screaming until your eyes blaze and your whole body shakes, and then….you clutch your heart and you are rushed to the hospital. The diagnosis?  A heart attack!

If you are someone who gets angry often, this can actually happen to you: research carried out by the Harvard School of Public Health has revealed that people  who have angry outbursts often have an increased risk of having a heart attack.

So, how do you deal with anger at work so that you will not suffer a heart attack at your workplace? And how do you deal with anger and bitterness so that you can maintain a healthy heart?

In this article, I want to show you how to deal with anger so that it does not harm your heart.

Now, this is what you must do.

1.    Control Your Breathing

When you breathe in deeply and you breathe out slowly, changes will take place in your brain and your brain will send signals to your sympathetic nervous system that you are not under any form of attack. Consequently, you may not act impulsively or you will not say any rash words in an effort to defend yourself.

So, when you are angry, take your mind off what the other person said or the annoying thing he or she did, and focus your mind on your breathing. For a minute, mindfully follow the up and down movement of your chest. And then take in a very deep breath. You may count from one to ten as you breathe in. Hold your breath for five seconds, and then exhale very slowly. You may count up to 10 as you breathe out. Continue doing the exercise until you feel that you can speak without worsening the situation.

2.    Look At The Picture Of A Beautiful Scene

When you feel as though you are about to explode, take in a deep breath and walk away from the person or situation that is making you feel mad. Then, open a website page in which the sun is setting, birds are flying in the sky, a river is flowing through woods, fish are swimming in an aquarium, and other pictures such as these which have the potential to make you feel relaxed.

Focus on the picture, admire the colors, and imagine that you are physically present in that place and having fun. As you entertain yourself this way, positive thoughts will fill your mind and hat will help you to feel positive, and that will make it easier for you to think that the issue that has annoyed you is not a “do-or-die” affair. Consequently, you will be more willing to make concessions and compromise so that peace can be maintained.

3.    Exercise

A study has revealed that when a person exercises, it makes them find it easier to control themselves when they are angry.

Exercising causes the release of feel good hormones such as serotonin, which produces a calming effect on the body, thereby making it easier for one to feel relaxed and in control of himself or herself instead of feeling tensed when he or she is provoked.

So, make it a habit to exercise every day. For example, you may choose to squat, stand straight, squat, stand straight again, and continue with this routine for a count of 50. Or, you may choose to do 50 push-ups when you are annoyed.

4.    Remind Yourself Often That Others Can Disappoint You

One thing that often makes us angry is the fact that we expect too much from other people and when they do not meet our expectations, it makes us feel angry.

When you expect too much from someone and that person does not satisfy your need, you are likely to feel frustrated and that can increase the likelihood that you will get angry.

Therefore, remind yourself of the limitations of the people you deal with regularly and accept their flaws and weaknesses. When you remind yourself often that the other person may not act consistently but can act in ways that may irritate you, you are more likely to tolerate their weaknesses and the things they do to irritate you.

5.    Do The Things That Irritate You, Sometimes

This exercise will help you to build your capacity to stomach the irritating things that people around you will do, as well as help you to strengthen your willpower so that you can find it easier to discipline yourself when someone provokes you.

6.    Try To Sleep For At Least Seven Hours Everyday

Some studies have shown that when a person does not get enough sleep, he or she is likely to feel irritable. As a result, that person may react angrily to issues that one can ignore easily. Therefore, plan your life in such a manner that you can spend at least seven hours a day on your bed.

7.    Meditate

A study has revealed that meditating can help one to reduce his or her anger: it will help you to build your capacity to absorb irritating things without feeling that you must necessarily respond. In other words, it will help you to develop your ability to be non-confrontational, and to develop your ability to be non-aggressive when you are provoked.

So, meditate upon the benefits of choosing to live in peace with your neighbor, as well as the good characteristics of the person who annoyed you, and that can make you feel some good will towards that person, which will make it easier for you to calm down.

8.    Remind Yourself That Vengeance Belongs to God

The Bible says in Romans 12 v 19 that, “Beloved, never avenge yourselves, but leave it to the wrath of God; for it is written, ‘Vengeance is mine, I will repay, says the LORD’”.

In other words, God warns us that we should not repay people for what they do to us, but we should commit the person and the situation into His hands for Him to deal with that person.

Therefore, read this Bible verse often and recall it when you are angry.  When you remember that God has promised to deal with the person who annoyed you, you are more likely to feel relaxed and that can help you to calm down. 

Conclusion

If you want to deal with anger effectively, control your breathing when you see that your temper is rising. Additionally, look at a picture that can help you to relax, exercise regularly, do not expect too much from people, build your capacity to handle annoying situations, get enough sleep every evening, and remind yourself that you do not have the right to revenge and that can help you to manage this emotions properly.

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