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Hello dear blog readers! If you are a living person, you will definitely experience irritation, anger and sometimes anger. And this is normal, because it means that some of your boundaries have been violated, needs are not satisfied, and so on. Such a signal that something is going wrong. But what to do and how to deal with aggression if you urgently need to put yourself in order? Don’t ruin relationships, lose your job, and scare the kids? I will share with you express methods that will help in a difficult situation.
Top 8 methods
1. Humor
If you’re angry at a person of higher rank and you can’t express your feelings to them for the sake of safety and the safety of the workplace, some humor can help. Just imagine the annoying subject in some miserable situation. Let’s say how he was covered in a puddle, or the paper in the office toilet ran out. This will defuse the situation a little, and his presence will no longer seem so threatening and annoying. It especially helps with vertical relationships, that is, the boss-subordinate. Representation in an awkward situation helps to remove the halo of ideality and omnipotence, making his image more real.
2.Energy output
It is simply necessary, otherwise you risk in the future to face any disease due to the retention of irritation or rage. If, for example, the husband is angry, go to the bedroom and beat the pillow, imagining his image. If the boss at work is tired of criticism, take about ten album sheets and, closing in the office, shake, remember them with all your might, tear them up if you want.
3.”Scream”
In the article about getting rid of stress, we have already considered one great way to clean up and calm down, namely, yelling into the water. Yes, to give vent to emotions, shouting everything that comes to mind, scolding the offender, only into the bathroom or sink. Water drowns out sounds, so even if someone is standing next to you, he will not really understand what you were trying to say there. A great way to get rid of a sore throat if it occurs due to psychosomatics, and not viruses. That is, if you restrain your attacks of aggression by not telling the person everything that you think about him. And this kind of understatement provokes a sore throat.
4. Breathing
Don’t forget to count to ten every time you feel like you’re on the edge and you can break loose at any moment. This will help you focus and relax a bit. Better yet, start counting each of your breaths, slowing down a little, moving into deep breathing. I recommend reading the article about breathing techniques.
5. What to do with a provocateur
In a situation where you are being yelled at or said nasty things, provoking you to break loose, try to abstract a little so as not to flare up and not be at a disadvantage by saying too much. And it would be best to do this if you look at your provocative or angry interlocutor, and imagine how cotton comes out of his mouth, with every word a new and new piece. Maybe this method does not look quite like an adult, but it effectively relieves tension and defuses the situation.
6.Plastic bottle
An ordinary plastic bottle will also help to relax and exhale. You can try to twist it with your hands, or crush it with your feet, with a strong rage, jumping on it with all your might. Such a release of energy, if you allow yourself to do so, will protect both you and those close to you, on whom you will unconsciously “throw”, inadvertently causing pain or offending.
7.Reflection
That is, writing out all your thoughts. It will help not only to get rid of negativity, but also to realize, understand your weaknesses, which others fall into specifically to hurt and unbalance, often using passive aggression, that is, not direct. In this case, it is very difficult to make a claim and generally somehow respond. In response, surprised eyes will look at you, explaining that it seemed to you and in general that the whole thing is about you and your biased attitude towards the one who provoked you. So you will also look like a tyrant in the eyes of others, sometimes thinking about what really is the reason in your character.
Therefore, take pity on yourself, do not get involved in a useless squabble, proving your case, but rather look for methods by which you can reach out to a passive provocateur. Or try to organize the space so that there is less overlap with it. And to make it easier to throw out the consequences of such hidden aggression, really, take a sheet and a pen and write everything that comes to mind at the moment. Do not control your thoughts, no one will see your letter, because then you will tear it up, so you should not use censorship. Your task is to get rid of the negativity and “come to your senses”.
8.Health
To avoid an unexpected and uncontrollable outburst of anger, take care of yourself, your rest, sleep, health and pleasure. Believe me, if you feel confident and calm, it will be very difficult for other people to «knock the ground» out from under your feet. Usually irritable are those people who do not realize some of their needs, from which their body is in constant stress. After all, it is better to take care of yourself and prevent a breakdown than to deal with its consequences, which will cause a new wave of irritation and nervousness.
Conclusion
And remember, getting angry is normal, and sometimes some breakdowns and uncontrolled outbursts of aggression are a reaction of the psyche to abnormal circumstances. So do not “finish off” yourself with guilt and shame, if you suddenly could not restrain yourself. The main thing is to be aware of your mistakes and take responsibility for them, therefore, if you feel that you have said too much, it is better to explain yourself to the person on whom all the negative flow has poured out and say that you are sorry, if you really are. And that’s all for today, take care of yourself and don’t “rush around” with your anger, but give a safe form for expressing emotions, and then outbursts of anger will visit you less and less.
The material was prepared by Zhuravina Alina.