Body BASICS


Source:
Bangalore Timesofindia dated 1st June 2008

Anger management

Heard the saying, anger is one word short of danger? Well, it’s true. People with short tempers are also vulnerable to heart-related ailments. Anger could be triggered by stress, lack of sleep, crash diets and insufficient water intake. Here are simple things one can do to arrest anger.


HOW CAN WE REDUCE ANGER?

  • Practice relaxation exercises and breathing techniques to calm the mind and body.
  • Learn to resolve conflicts through effective communication minus outbursts. I Use problem-solving techniques such as goal setting and time management to reduce stress levels.
  • Eating well and at regular intervals helps to keep energy levels in check.
  • Get at least 6-8 hours of sleep, so that you don’t feel irritable and grouchy.
  • Take a break when you’re tired. This can help you rejuvenate.
  • Keep yourself upbeat by indulging in a hobby.
  • Compartmentalise your work and personal lives. I Nurture your support systems, like family and friends.
  • Regular exercise helps to keep the mind and body fresh.
  • Seek counselling for interpersonal conflicts.
  • Be assertive instead of aggressive.

STRATEGIES TO CONTROL AGGRESSION

  • IAccept that being angry is perfectly normal.
  • Identify your source/trigger of anger.
  • Shift your focus from ‘what was done to me’ to ‘what I can do’.
  • Create positive self-talk. I Identify your irrational beliefs.
  • I Think of a more rational and adaptive plan of action.
  • Change thoughts that provoke anger, interpreting the situation from a different (less provocative) point of view.
  • Write down angry thoughts. Focus on gratitude — make a list of things you are thankful for.

(Inputs from Mumbai-based psychiatrist Dr Anjali Chhabria)