5 Ways to Overcome Anger to Calm Down
Monday 9 January 2023
Anger is a common feeling when someone feels annoyed, disappointed, or frustrated because of something. If it can be controlled or expressed in the right way, anger can be used to solve problems or deal with certain situations.
However, if it is buried or left alone without being managed properly, anger can actually trigger various health problems that impact physically and mentally.
Effects of Anger on Health
When angry, the nervous system triggers various biological reactions and one of them is the release of stress hormones, such as the hormone adrenaline and the hormone cortisol. This condition makes heart rate, blood pressure, body temperature, and breathing increase.
If not addressed immediately, anger can have a negative impact on health, such as high blood pressure, stroke, heart disease, respiratory problems, headaches, digestive disorders, and depression.
Anger can also affect social relationships, work, or get you in trouble with the law, for example by committing a crime, violence, or physical abuse.
Various Ways to Overcome Anger
Anger is a normal emotion, but don't overdo it. You are encouraged to deal with anger in a positive way and control it by trying the following things:
1. Control your breath and control your mind
When you start to get angry, try to take long, deep breaths and then exhale slowly. Repeat until you feel calm and your anger starts to subside.
You can also count from 1 to 10 while holding your breath to give yourself time to calm down and think clearly.
2. Find a reason or cause for anger
Anger doesn't just appear. There is always something that can trigger someone to be angry. Now, by knowing the cause, you can focus on overcoming and finding a way out.
Don't let the anger that appears have an impact on other people around you who did nothing wrong.
3. Calm yourself before speaking or acting
When the heart feels hot and emotions are unstable, speech is sometimes difficult to control. You can easily say something you regret later.
Therefore, try to hold back and control your emotions before you speak or act. If necessary, you can stay silent for a while or get away from the surrounding environment until you feel calm.
4. Express anger
When you begin to feel calm and your emotions are under control, you can say what is making you angry in a firm way that is not confrontational or blaming the person being addressed.
Be clear and use words that don't offend anyone. You can also express your emotions by telling stories with your closest friends or family so you can be calmer.
5. Don't hold grudges
After knowing why you are angry and expressing it in the right way, try to forget the things that make you angry. Do not let you hold grudges or let the emotions that arise drag on.
Let go of the burden of thoughts and anger that you feel. Thus, you can be calmer in living life in the future.
In addition to how to reduce and overcome the problems above, you can also do various other things to relieve emotions and divert the anger that arises, namely:
- Doing physical activity, such as walking while breathing fresh air or jogging
- Listen to favorite music
- Do hobbies or activities that you like, such as writing, painting, sewing, or dancing
- Do meditation to calm the mind
- Trying something you've never done before, like learning to cook or photography
- Joke or laugh with friends and family
People's reaction when angry is different. Some express it verbally or physically, some harbor it. However, make sure you release the emotions or anger that comes up in a positive way and don't endanger yourself or others.
If the methods for dealing with anger above are not effective in making you calmer or you find it difficult to control the anger that appears and is interfering with your daily activities, you should consult a psychiatrist or psychologist.