currently, the Internet is overwhelmed with tons of articles and books pseudopsychological and divan scientists who join us ariyuki and knowledge with practical tips : believe in yourself, muster the spirit to open up to people, samorealizatsii.
what does it mean?
fulfillment.
the buzzword implying anything - get a job , get married, went to College , get an apartment , get a mortgage , buy a car...
no action - empty chatter, a set of clever phrases.
I offer practical techniques to deal with negative emotions, simple and effective.
looking forward to Your feedback, this has helped.
Swing
Strain all the muscles in your body as hard as you can, breathe deeply, and hold your breath for 5 seconds. Muscles all the time must be in a state of stress. Exhale. On the exhale feel all the tension from the muscles going, leaving You. Repeat this exercise several times. Feel muscle tension, leaving You and the anger, irritation, and resentment. They descend down to the tips of the toes and across the foot to leave the body. Step over your anger and move on, free from him.
balloon
If You feel angry, then imagine You – a balloon. Feel like You are inflated, the lungs fill with air. Put your hands up, when the “bulb” will be ready to fly. Now slowly exhale the air, and stuvite “ball” Your hands are lowered and the body relaxes. The ball was completely blown away. Repeat 2-3 times, and from anger will not be over.
For this exercise, sit comfortably, close your eyes. Completely relax your facial muscles and imagine that they are heavy, feel the heat. Your facial muscles lose their elasticity and gently “drain” down. Concentrate on the corners of the lips. Imagine how they slightly differ in hand and on Your face a smile appears. Feel how Your lips themselves stretched into a smile, and the body revives the feeling of joy and peace. Try to do this exercise every day, and about the flash of anger quickly forgotten.
“Brutal” dance
the Exercise will be useful for shy people who try to hide their anger-even from themselves. It is best to perform alone. Take a step forward and imagine that You are a wild untamed beast that could easily crush everything in its path (for example, Rhino). Unleash your anger, try to clench the jaw, start to wave hands, scream, or just feel the anger rises in You, without external manifestations. Do as You like, and tells how the inner voice dictates Your temperament. When anger reaches its climax, take a step back and catch the moment when the muscles relax, and to You returns the status of the smiling Buddha from the previous exercise. Repeat this “brutal” the dance several times until the body will feel pleasant fatigue. Only then stop.
Home business,distractionthe scientists Also offer to do household chores and distractions in the time of severe shocks or negative.
In moments when you play anger, resentment, anger and other negative emotions, do something around the house:
- Tidy your apartment
- Transplant and water the flowers
- Wash dishes
- go through the things in the cupboard
- Adjust blinds
- Replace linens
- Wash Windows, etc.
the Main thing-to find something to occupy your body and mind, distractions and the above things are very good for this.
the Only thing you should not do in a state of anger, irritation or resentment, – to make it. As you know, when a man cooks, he puts the food in a little of his energy, but this energy must be positive, otherwise you can hurt those who consume this food. This, of course, you can not believe, but still worth paying attention to.
But when in the closet all right, lunch is ready and the flowers picture of health and energy all has to be put somewhere I can do them. For stress and anger management are great activities such as manicure, pedicure, makeup application. You can even go to the beauty salon and indulge in a great hairstyle or a new hair color.
the Technique of anger ManagementIs a science that is suitable for absolutely any situation and use it can people of any gender and age. It consists in a simple algorithm of actions performed in anger.
- become Aware of your anger. To do this, say to yourself: “I was angry”.
- Stop all thoughts for 10-15 seconds. Take a few deep breaths according to the technology described above. This “stop” will help you pay off the increasing anger, and you will have a little time to soberly assess the situation and make the right decision.
- If the situation involved another person, put yourself in his place. The sign in his position, try to understand why he behaves this way. This approach will allow you to empathize with another. And empathy will give you more confidence and even emotional benefit. (If in situation the person does not participate, skip this step).
- Consider what the decision in a particular situation will be the best? Ask yourself a few questions: “What I want to achieve?”, “What are the solutions?”, “What can I do to remedy this?”, “does it make sense to be indignant and angry about this?”, “will they accept my anger problem?»
- If the situation involved people, offer a solution to the problem. Indicate your vision of what is happening. In reasoning strive for objectivity, adequacy and awareness. Do not succumb to provocations, ignore any emotional outbursts in his side. If the question concerns a situation, take some action that will help you to solve it: take it easy, relax, leave the place where there was anger, postpone the decision until, when cooled, etc.
These five simple steps will allow you to get your anger under control. You will only have to hold it – not to allow it to grow into something that can no longer be controlled.
in addition to all the above add that you should try yourself not to provoke that anger, to develop a sense of humor and more simple view of life – complication of simple things will not lead to anything good. And another trick: to suppress anger help laughing, sweets, soft drinks and wash with cold water.
And in the cases when people for some reason start to get angry and be annoyed in your presence, smoothen the tension with a sincere interest in the person and direct questions like, “Why are you mad?”, “What made you so angry?”, “Why are you shouting?”, etc. With them, you will easily be able to point the person to his condition, to help to calm down and find a way out of the situation.
most important : if one can get you angry then maybe you control.
do not allow people to manipulate themselves!
you are free!
!
