Night_Hawk
Siasat.pk - Blogger
Time to take charge of your anger
Staff Reporter / 5 July 2014
Speak when you are angry and you will make the best speech you will ever regret
According to the American psychological Association Anger is a completely, usually healthy human emotion. However, when it gets out of control, it can become destructive.
Uncontrollable anger can lead to serious problems at work and in personal relationships and may undermine the individuals overall quality of life, says Dr Hanan Kandil, Specialist Psychiatrist, Zulekha Hospitals.
When we are angry, the body releases stress hormones such as adrenaline, noradrenaline and cortisol. This leads to an increase in heart rate, blood pressure, body temperature and breathing rate.
Therefore regular episodes of anger can make people sick. Anger management is a procedure of acquiring the skills to recognise signs that you are becoming angry and taking actions to deal with the situation in a positive way, explains Dr Hanan Kandil.
While you might feel that you just explode into anger without warning, there are in fact physical warnings in your body.
Try also to identify how anger feels in your body, such as knots in your stomach, clenching your hands, headache, rapid breathing etc.
Try also to identify the negative thoughts that trigger your temper, such as insensitive action of people or people picking on you or frustrating situations that cause your anger. This is usually not true as anger problems have less to do with what happens to you than how you interpret and think about what happenend.
One way that can really help increase your awareness of anger is by using the anger meter. An episode of anger consists of three phases; escalation, explosion and post-explosion. The escalation phase is characterised by cues that indicate anger is building
Quick tips for cooling down;.
>Focus on the physical sensations of anger. While it may seem counterintuitive, tuning into the way your body feels when youre angry often lessens the emotional intensity of your anger.
>Take some deep breaths. Deep, slow breathing helps counteract rising tension. The key is to breathe deeply from the abdomen, getting as much fresh air as possible into your lungs.
>Time out. If you feel your anger escalating remove yourself from the situation for a few minutes.
>Exercise. A brisk walk around the block is a great idea. It releases pent-up energy so you can approach the situation with a cooler head.
>Use your senses. Take advantage of the relaxing power of your sense of sight, smell, hearing, touch, and taste. You might try listening to music or picturing yourself in a favourite place.
>Stretch or massage areas of tension. Roll your shoulders if you are tensing them, for example, or gently massage your neck and scalp.
>Slowly count to ten. Focus on the counting to let your rational mind catch up with your feelings. If you still feel out of control by the time you reach 10, start counting again.
>Try to find out what is really making you angry. Manytimes we argue about silly issues but usually there is something else behind.
http://www.khaleejtimes.com/nation/...y/nationhealth_July5.xml§ion=nationhealth
Staff Reporter / 5 July 2014
Speak when you are angry and you will make the best speech you will ever regret
According to the American psychological Association Anger is a completely, usually healthy human emotion. However, when it gets out of control, it can become destructive.
When we are angry, the body releases stress hormones such as adrenaline, noradrenaline and cortisol. This leads to an increase in heart rate, blood pressure, body temperature and breathing rate.
Therefore regular episodes of anger can make people sick. Anger management is a procedure of acquiring the skills to recognise signs that you are becoming angry and taking actions to deal with the situation in a positive way, explains Dr Hanan Kandil.
While you might feel that you just explode into anger without warning, there are in fact physical warnings in your body.
Try also to identify how anger feels in your body, such as knots in your stomach, clenching your hands, headache, rapid breathing etc.
Try also to identify the negative thoughts that trigger your temper, such as insensitive action of people or people picking on you or frustrating situations that cause your anger. This is usually not true as anger problems have less to do with what happens to you than how you interpret and think about what happenend.
One way that can really help increase your awareness of anger is by using the anger meter. An episode of anger consists of three phases; escalation, explosion and post-explosion. The escalation phase is characterised by cues that indicate anger is building
Quick tips for cooling down;.
>Focus on the physical sensations of anger. While it may seem counterintuitive, tuning into the way your body feels when youre angry often lessens the emotional intensity of your anger.
>Take some deep breaths. Deep, slow breathing helps counteract rising tension. The key is to breathe deeply from the abdomen, getting as much fresh air as possible into your lungs.
>Time out. If you feel your anger escalating remove yourself from the situation for a few minutes.
>Exercise. A brisk walk around the block is a great idea. It releases pent-up energy so you can approach the situation with a cooler head.
>Use your senses. Take advantage of the relaxing power of your sense of sight, smell, hearing, touch, and taste. You might try listening to music or picturing yourself in a favourite place.
>Stretch or massage areas of tension. Roll your shoulders if you are tensing them, for example, or gently massage your neck and scalp.
>Slowly count to ten. Focus on the counting to let your rational mind catch up with your feelings. If you still feel out of control by the time you reach 10, start counting again.
>Try to find out what is really making you angry. Manytimes we argue about silly issues but usually there is something else behind.
http://www.khaleejtimes.com/nation/...y/nationhealth_July5.xml§ion=nationhealth
