SLC-S29/W3 | Mind & Learn: The Psychology Journey "Anger Control"
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I am @saifuddinmahmud from Bangladesh. There is a beautiful and amazing challenge. The challenge name is SLC-S29/W3 | Mind & Learn: The Psychology Journey "Anger Control" organised by @memamun. I hope everyone likes my post
Describe your techniques for controlling anger and emotions. What is your reaction in that moment when you get excessively angry?
Edited by Canva
Anger is the expression of people's internal emotions. But if we can control them, our life becomes beautiful. In all areas of work, family life, we interact with many people. Their words and actions often put us in confusing situations, as a result of which we become angry. For this reason, I adopt some ways to control my anger.
When I am excessively angry, I try to speak less or remain completely silent. Because anything said at this time can hurt someone or cause me to regret later.
When I get angry, I immediately leave that place to control myself. As a result of leaving the place, I feel alone, and then the anger starts to decrease.
I take a deep breath after leaving the place. I breathe in and out hard. This slows down the heartbeat and the brain starts to calm down.
If I am standing, I sit down or lie down. When I sit down or lie down, my body relaxes a little. As a result, my anger gradually decreases.
When I get too angry, I drink water. I also put water on my hands and face. This cools down the veins and arteries in my body. My body becomes cold.
Trying to understand myself. Why did I get angry? I try to understand myself and try to keep myself calm. This makes me feel confident.
When I get angry many times, I try to be patient. Because I feel that this anger will be temporary and everything will be fine after a while.
I try to sleep completely. Because if I sleep well, the brain is cool, so the possibility of getting angry decreases.
Spending good time with family and close people. Talking to them. Keeping yourself involved in various social activities. Playing sports regularly. Praying to God. These activities keep our brain calm. As a result, the possibility of getting angry decreases.
| My reaction during anger |
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Anger is a kind of emotion in our mind. So it is not possible to suppress it completely. But controlling anger is the right skill. Many things done by colleagues, family, wife or children make me extremely angry at times. Then I keep quiet and try to explain to myself that whatever happened has happened, now there is no point in showing anger. This will make the situation more confusing. I avoid language that provokes. I try to explain to him that it is not right for you to do this. Next time I will take care of these things. If I get extremely angry at something, I say it in a calm voice instead of speaking loudly. This keeps the situation normal. I often try to change the topic of the situation that made me angry.
Perform a progressive muscle relaxation exercise, record a video, and write in detail how effective it is for you
| My video |
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To control my anger, I do progressive muscle relaxation exercises. Before doing this exercise, I sit in a quiet and peaceful place, close my eyes, and start breathing normally. Then I tighten and relax different muscles in my body one by one.
First, I tighten my toes and hold them for 5–7 seconds, then slowly release them. This creates a slight warmth and comfort in the lower part of my feet. Then I follow the process of tightening and relaxing the muscles of my feet, knees, thighs, stomach, chest, shoulders, hands, neck, and face in the same order. I pay attention to my breathing at each step.
| Feelings and effectiveness during the exercise |
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When we are angry, our body usually stiffens, our jaw tightens, and our head feels heavy. While I was exercising, I noticed that my muscles were slowly relaxing. The tension in my body was gradually decreasing. My inner restlessness was easing and my heart rate was normalizing. As the exercise time increased, I was becoming calmer and I even forgot why I was angry.
After finishing the exercise, I felt much calmer. The situation that had made me angry before no longer seemed so big. My thinking became clearer and the urge to react decreased. I felt that I could now deal with the situation calmly if I wanted to. As my attention shifted to the sensations in my body, I moved away from negative thoughts.
There will be a short story, read the story and express your own thoughts.
| My own opinion about the story |
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Education, rank or luxurious life can never be a substitute for humanity and morality. Even though Mr. Deepak is a senior government official, he has failed to control his anger, insecurity and mental weakness. Power and social status often give people the courage to hide their mistakes, but in reality they are the reason for his downfall.
Domestic violence is not limited to husband and wife only, its impact directly affects the mental formation of the child. In this story, it is seen that the father's aggressive behavior is also reflected in the children. In the end, they fall into the terrible trauma of losing their mother and the mental pain of losing their father. Which can haunt them for life.
Neglecting anger and insecurity leads to fatal consequences. If Mr. Deepak had been aware of his behavior at the beginning, had he taken counseling or had developed healthy communication with his family, then perhaps this tragedy would not have happened. Regret becomes meaningless only when the damage is irreparable.
Finally, my opinion is that domestic violence is not an excuse. It is very important to teach anger management, mental health awareness and family values. Laws and social support must be strengthened.
Create an infographic on the five steps of anger control
| My info-graphic |
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Edited by Canva
5 steps for anger control
- Pause & Breath. Be paused and taking breath.
- Don’t react instantly. Don't react instantly beceause its force you to take fault decision.
- Keep quite & dont be excited. Try to keep yourself quite which calm down your anger.
- Change the place immediately. By changing the place you can be normal very fast.
- Realise anger positively. Try to realise where is the fault and why you become angry.
Thanks to my dear steemian friends Who read my post.
| My invitation friends |
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@mariyaafrin
@tammanna
@edgargonzalez
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