Stay Calm and Control Anger.
Staying calm and controlling anger often involves deep breaths, taking a moment to assess the situation, and consciously choosing a response rather than reacting impulsively.
Avoiding impulsivity during anger requires consciously slowing down your reactions and giving yourself time to think before acting. Here are some tips with examples:
- Take deep breaths: When you feel anger rising, pause and take a few slow, deep breaths to calm your nervous system. For example, if someone cuts you off in traffic, take a deep breath and remind yourself that getting angry won’t change the situation.
- Count to Ten: Counting to ten can give you a moment to step back and regain perspective. For instance, if you receive a frustrating email, count to ten before drafting a response to avoid sending a heated reply.
- Practice empathy: Try to understand the other person’s perspective, which can help diffuse anger. For example, if a coworker makes a mistake, consider the possibility that they may be stressed or overwhelmed.
- Use “I” statements: Express your feelings without blaming others. Instead of saying, “You always make me late,” try saying, “I feel frustrated when I’m running late.”
- Pause before responding: Instead of reacting immediately when you feel angry, take a moment to pause and collect your thoughts. For example, if someone criticises you unfairly, pause before responding defensively
- Use a distraction: Shift your focus away from the source of anger temporarily to avoid impulsive reactions. For instance, if you receive frustrating news, take a walk or listen to calming music before deciding how to respond.
- Consider consequences: Think about the potential consequences of acting impulsively while angry. For example, if you’re tempted to send a heated message, consider how it might impact your relationship with the recipient.
- Reflect on past experiences: Recall times when acting impulsively during anger led to negative outcomes. Use these experiences as motivation to practise restraint in similar situations.
Reach out to a trusted friend or therapist for support when you’re struggling to control impulsivity during anger. They can offer perspective and help you develop healthier coping strategies.
Also read about- Pause For A Moment
Pause For A Moment
It’s not always easy to break free from old habits, especially when it comes to our thought patterns. Sometimes, our minds may default to using the same strategies that we’ve relied on in the past, even if those strategies haven’t worked out for us. It’s important to be patient and compassionate with ourselves as we work to overcome these patterns and find new ways of approaching challenging situations.
It is why so many of us find ourselves repeating behaviours and not really understanding why we have ended up in the same situation or with the same feelings – again.
Take a moment and pause for 3 seconds.
Are old habits, like avoiding expressing yourself, making a comeback? How do you feel? Decide if you want to keep following those habits or work on your communication skills for better handling of situations.
Practise the pause.
Pause whenever you’re about to react harshly or say things without thinking, or in haste; avoid doing and saying things you’ll regret later.
Choose To Change.
Also read about, Curiosity Kills Habits-
https://thevibrantaura.in/index.php/2024/02/13/curiosity-kills-habits/
10 Ways to Calm your Anxiety.
When anxiety or anger becomes overwhelming, it can be challenging to calm down. That’s why having familiar strategies can help. Consider adding these calming techniques to your toolbox.
1. Humming: Find a comfortable seated position, close your eyes, and start humming a simple tune or sound. Focus on the vibration in your chest and throat as you hum. You can experiment with different pitches and tones until you find one that feels soothing to you. Try humming for a few minutes whenever you feel anxious or stressed.
2. Watch funny videos: Sometimes laughter really is the best medicine. Research has found that laughing provides therapeutic benefits and can help relieve stress and improve mood and quality of life. Do a quick internet search to find funny videos for an instant mood boost.
3. Progressive Muscle Relaxation: Start by tensing the muscles in your toes and feet as tightly as you can for a few seconds, then slowly release the tension as you exhale. Move on to the muscles in your calves, thighs, abdomen, arms, and so on, working your way up your body. Focus on the contrast between tension and relaxation in each muscle group as you go.
4. Chew gum: Research suggests that chewing gum regularly can help to reduce anxiety, while also boosting mood and productivity. As a result, people who chew gum are typically less stressed than those who don’t.
5. Mindfulness Meditation: Find a quiet space where you won’t be disturbed. Sit comfortably with your back straight and your hands resting in your lap. Close your eyes and focus on your breath. Notice the sensation of air flowing in and out of your nostrils or the rise and fall of your abdomen. If your mind wanders, gently bring your attention back to your breath, without judgement.
6. Listen to music: The next time you feel anxious, put on your headphones and listen to your favourite music. Music has a calming effect on both your body and mind.
7. Dance it out: Get moving to your favourite tunes. Dancing has traditionally been used as a healing art. Research. Trusted Source shows it’s a great way to combat depression and anxiety and increase quality of life.
8. Deep Breathing: Sit or lie down in a comfortable position. Take a slow, deep breath in through your nose, allowing your abdomen to rise as you fill your lungs with air. Hold the breath for a few seconds, then exhale slowly through your mouth, feeling your abdomen fall. Repeat this deep breathing pattern for several minutes, focusing on the sensation of each breath as it enters and leaves your body.
9. Write it down: If you’re too angry or anxious to talk about it, grab a journal and write out your thoughts. Don’t worry about complete sentences or punctuation — just write. Writing helps you get negative thoughts out of your head.
10. Seek social support: Sharing your thoughts and feelings with someone you trust, such as a friend, family member, or coworker, can be incredibly beneficial. Even if you can’t spare the time for a lengthy phone call, a quick text exchange can help you unload your emotions and make you feel heard. It’s even better if you talk to a humorous friend who can help you relieve stress by making you laugh..
These examples provide simple yet effective ways to incorporate each technique into your daily routine. With practice, you can develop a personalised toolkit for managing anxiety and promoting overall well-being.
Also, read about- Breathing Technique To Control Anxiety
8 Things Parents Need To Avoid Doing.
Parenting is all about decoding the messages behind a child’s behaviour. Are we really listening? The blog highlights common but ineffective approaches and simple, healthier alternatives that can make all the difference.
1. Instead of correcting without connecting, empathise with your child’s emotions before addressing behaviour.
2. Use positive reinforcement instead of punishments to encourage better behaviour.
3. Try calming techniques instead of time-outs to help your child regulate emotions.
4. Avoid shaming or embarrassing your child; address behaviour privately and constructively.
5. Address unwanted behaviour calmly and assertively instead of ignoring it.
6. Set clear expectations with logical consequences; avoid using threats to manipulate behavior.
7. Practice effective communication instead of yelling to resolve conflicts.
8. Encourage sincere apologies and empathy rather than forcing apologies and policing tone.
Remember, parenting is about guiding and nurturing your child with love and understanding. By fostering a supportive and respectful environment, you can help them grow into confident and compassionate individuals.
Also read about, The Impact Of Parental Pressure On Children’s Mental Health.
Take the Beck’s Anxiety Inventory test
One valuable tool for understanding and assessing anxiety levels is the Beck Anxiety Inventory (BAI) test.
The BAI test is a self-assessment tool designed to measure the severity of anxiety symptoms. It consists of 21 questions that assess common anxiety symptoms such as nervousness, fear, and restlessness. By taking the BAI test, individuals can gain valuable insight into their anxiety levels and identify areas where they may need support
It’s a self-inventory test and won’t be seen by anyone else.
Click here: https://http://thevibrantaura.in/ninja-forms/4xkq7
Remember, prevention is key to managing anxiety. Prioritise self-care, maintain healthy habits and seek support when needed. Click here to begin your journey. You’re not alone—we’re here to support you.
For coping ways read-
Three Essential Areas to Reset and Calm
5 Ways To Enhance Communication Skills.
In today’s fast-paced world, being a good communicator is crucial. Whether it’s at work, with friends, or in your personal life, better communication can make a big difference. Here are five easy tips to help you get better at it!
1. Practise Active Listening: Engage in conversations attentively, demonstrating understanding and interest. For example, when speaking with a colleague, paraphrase their points to ensure comprehension and show that you value their input.
2. Join Public Speaking Groups: Participate in clubs like Toastmasters, where you can practice speaking in front of others in a supportive environment. For instance, delivering a short speech on a topic you’re passionate about can boost your confidence and articulation skills.
3. Seek Feedback: Request feedback from peers, mentors, or supervisors on your communication style. For instance, after giving a presentation, ask for constructive criticism to identify areas for improvement and refine your delivery.
4. Read Widely: Expand your vocabulary and understanding of effective communication by reading various materials, including books, articles, and essays. For example, reading classic literature or contemporary non-fiction can expose you to different writing styles and perspectives, enhancing your communication skills.
5. Practice Empathy: Put yourself in others’ shoes to understand their perspectives and emotions better. For instance, during team meetings, acknowledge and validate colleagues’ feelings and concerns, fostering a supportive and empathetic communication environment.
For assistance do connect with Vibrant Aura by Sejal.
Also, read about – How Our Minds Shape Reality
https://http://thevibrantaura.in/index.php/2024/02/22/how-our-minds-shape-reality/