Anger may seem harmless. However, the truth is that it can wreak havoc in your life. It can potentially destroy you. Holding a grudge against someone is like drinking poison that you have prepared for someone else. Your anger affects you and all the people around you. So, it is important to take a step back and relax your mind from anger.
Anger can negatively affect your mind and your health. It is a lethal toxin that can destroy your life. A number of studies show that holding a grudge against someone can increase the risk of heart attack. It can also lead to headaches, insomnia, depression, shallow breathing, fatigue, trembling, dizziness, chest pains, tense muscles, digestive problems and even skin problems.
Anger can affect your mental functioning. People who hold a grudge have difficulty concentrating on the task at hand. Anger can also result to anxiety. If you are angry, you will have a hard time making sound decisions.
Anger can also limit you from living the life that you want and deserve. Both anger explosions and anger repression will not help you get rid of the poison that will slowly kill your character, your spirit and even your health.
Here are some of the effective ways to relax your mind from anger.
How To Relax Your Mind From Anger
1. Do not take things personally
You have to understand that when people do unkind things to you, it has really nothing to do with you. Take the case of Alyssa (our imaginary friend), a gifted computer programmer who has repressed her anger for her mother. Her mother has been unkind to her ever since she was young. She was cruel and always criticized her. For a while, Alyssa thought that there is something wrong with her.
However, as soon as she realized that her mother was just a sad and unhappy single mom who took all her disappointments and anger on her little daughter, it became easier for Alyssa to let go of her anger and resentment.
So if you want to have a more peaceful life, then you just have to stop taking things personally. Sometimes other people’s cruel actions have nothing to do with you. This does not justify the act, of course, but it helps you forgive more easily.
2. Practice mindfulness meditation
Mindfulness meditation is one of the powerful ways to relax your mind from anger and help you control your anger. It is also one of the most common long-term anger management techniques that many professionals recommend.
- Sit in a quiet place where you will not be disturbed.
- Close your eyes and start to take deep breaths.
- Focus on your breath. Inhale from your nose and exhale from your mouth.
- Silently say “inhale” as you inhale and silently say “exhale” as you exhale.
- Repeat this process for five to ten minutes.
If a distracting thought enters your mind, then gently acknowledge it then bring your focus back to your breath.
Say a little prayer of gratitude and then open your eyes.
Here is another simple meditation exercise you can try to relax your mind from anger.
It is important to practice meditation as often as you can. This is to ensure that you will reap optimal results.
3. Mental imagery
One of the most powerful ways to relax your mind from anger is through guided imagery. Guided imagery helps you visualize an environment where you are relaxed and free of anger. This exercise will help you relax your mind and it helps release your anger.
Here is a guided mental imagery script that you can use:
It is time to take a break and relax. It is time to deal with anger in a healthy and productive way. Anger is a natural and normal emotion. There is nothing wrong with it. Anger is a part of being human.
You have to take a few moments to relax. After this relaxation session, you can proceed with the rest of your daily tasks and activities. It feels good to relax. It is okay to be angry. In fact, it is okay to release your anger in a healthy way. When you manage your anger, it does not mean that you are holding anger in. It just means that you are choosing to manage your behavioral responses when you are angry.
Inhale and hold it for a moment. Then, exhale. Hold that tension as you breath in and then release the tension as you exhale. Now, turn your focus to your feelings. Take time to notice the physical sensation of anger. Where do you store your anger? Do you store your anger in your jaws, neck, stomach or hands? Now, we will begin to relax your muscles.
Now, tighten your hands in fists. Feel that tension in your arms and hands. Then, relax and release. Do this with the rest of the body parts where you store your anger. Once you are done, say these affirmations that will help you deal with anger:
- I acknowledge my anger. I accept my anger.
- I have the power to control my emotions and my reactions.
- I can experience my anger, but I can wait before I take action.
Notice that you are now feeling more relaxed. Now, breath in and out and then count 5 to 1. You will now feel more alert and awake and yet, you will feel more relaxed, calm and peaceful.
Guided mental imagery is one of the most effective ways to relax your mind from anger. It is best to do this at night before you go to sleep. This exercise will also help you sleep better.
Yoga is one of the most effective ways to relax your mind and body, and release all the anger that you have been holding in for days, months or even years. Yoga is a holistic exercise that will help balance your mind and your body. This holistic exercise will also help calm your mind and control your emotions. Yoga is a physical exercise and many studies prove that physical exercise can help relax your mind when you are angry.
Here is a great yoga sequence that you can try to relax your mind from anger.
5. Walk away
When you are angry at someone, it is a must that you acknowledge the emotion. However, it is also best to take time to breathe and then walk away. When you walk away, it is easier for you to reassess your anger. Remember that you would most likely regret the things that you say when you are angry.
6. Repeat a calming phrase or word
One of the most effective ways to relax your mind from anger is to keep repeating a calming phrase or word. You can try to repeat these words silently when you are angry:
Take it easy
7. Try cognitive restructuring
In order to release your anger, you have to try doing cognitive restructuring. It is important to use logic to understand your anger. Even when your anger is justified, it is easy to be irrational. To relax your mind from anger, you have to remind yourself that the world is not against you. You have to avoid feeling like a victim. This will keep you in perspective.
Humor can help defuse your anger quickly. If you are angry, it is best to take a step back, breath and think of something funny. You can also watch funny videos on YouTube. It will instantly make you feel good. This does not mean that you are repressing your anger. This is just one way of dealing with it in a healthy way.
9. Listen to music
Listening to music is one of the most effective ways to deal with your anger. Good music has the ability to calm the mind and the spirit. Listening to slow music can help neutralize your emotions when you are extremely angry.
10. Redecorate or try gardening
Home chores like redecorating or gardening can be extremely therapeutic. It helps you deal with your anger and relax.
Forgiveness is the most effective way to relax your mind from anger and achieve peace of mind. Everyone makes mistakes and it may not hurt to forgive the ones who have hurt you unintentionally. It is also important to forgive those who have intentionally hurt you. When you forgive them, it does not mean that you are condoning their actions. It just means that you are no longer binding yourself to the pain that they have brought you. It means that you will no longer become a prisoner of your anger and you are already ready to move on.
12. Ask for help
If you have deep seated anger, it is important to ask for professional health. A counselor or a psychologist can help you sort out deep-seated issues. It is also one of the most effective ways to deal with the negative emotion constructively. Of course, this is the last resort. You can go to a psychologist only if the other techniques did not work for you.
Anger is one of the most powerful emotions that you can feel. You have to realize that your anger has the power to destroy you, so it is important to control your anger before it controls you.