A Guide to Keeping Your Cool: Tips to Help Manage Anger
It’s estimated that one in four people worry about how angry they sometimes feel. It’s clear that more tools are needed to help us simmer down, so in honor of National Anger Awareness Week, let’s take a look at some tips we may find useful to implement before we boil over.
Meditation
When adrenaline kicks in it can be difficult to pause, however, time out’s aren’t just for kids. They are an essential part to calming down your nervous system and allowing stress levels to drop.
A great way to reset is through meditation. It has the ability to reduce your heart rate, lower blood pressure and become more aware of your body. Focusing on your breathing and consciousness allows you the opportunity to let go of negative feelings.
Start by getting comfortable in a quiet space, relax the tense areas of your body and listen to a guided meditation instructing you to inhale and exhale. The more frequently this is done, the easier it becomes to diffuse yourself.
Studies show that mindful meditation increases melatonin and decreases insomnia (1), so this is a smart practice to try adding to your nightly routine.
Sleep
Consider how much sleep you are getting each night. People who don’t get enough tend to be less patient, more irritable and have an increase of anger responses (2) . Simple tasks become more difficult, which can quickly lead to frustration.
Suggestions to improve your quality of sleep:
Keep your internal clock ticking by getting sunlight exposure throughout the day.
Exercise early so alerting cortisol levels have time to drop.
Avoid caffeine and other stimulants four to six hours before bed.
Commit to staying off screens so your mind can settle down.
Implement relaxation techniques into your bedtime routine.
Exercise
If you can’t seem to get into a calmer state of mind, try blowing off some steam. Exercise is known to put people in a better mood. It is an evidenced-based treatment for depression (3) and increases serotonin, which is one of our “happy hormones”.
The type of exercise you do matters. When looking to reduce anger, it’s best to avoid combat-like activities (4), such as boxing or heavy bag work. There is also a concern that type of practice could be used the next time aggressive feelings build. A better option is rowing, lifting weights, cardio and positive sports.
Supplements
To an extent, anger is a completely normal emotion, but sometimes we need a chill pill. Certain supplements can calm, relax, and relieve the stress that is causing frustration.
Supplements that can help manage anger include:
Ashwagandha: An herb used in traditional medicine that helps lower stress and anxiety levels.
Chamomile: This aromatic herb reduces muscle tension and promotes relaxation.
Lavender: A well-known herb that is effective in calming the body and mind.
Passionflower: A vine flower that assists in reducing anger and decreasing insomnia.
Rhodiola Rosea: This flowering herb improves concentration levels and has relaxing qualities.
L-Theanine: Naturally increases GABA to induce a calmer state of mind.
Bacopa Monnieri: An aquatic plant that has anti-anxiety effects and might assist in settling heart rate.
Valerian: A root supplement that has sedative properties and is often used to help with symptoms of anxiety.
Zinc: Being deficient in this trace mineral can cause mood swings and frequent agitation.
Magnesium: An important mineral that regulates stress levels, improves sleep and helps control an irritable temper.
Vitamin B Complex: Low levels of B-12, vitamin B-6 and folate may be linked to depression and negatively affect mental health.
Cannabidiol: CBD can effectively manage stress levels, regulate mood and assist in dissipating feelings of anger.
Additional Support
Looking for more advice? Thankfully seeking professional help is becoming less taboo and more celebrated. If you feel like the suggestions above are just not cutting it, reach out to someone properly equipped in guiding you to better understand your emotions.
Take a Free Anger Test at Online-Therapy.com and see if one of their professionals might be right for you.
Are you in the business of supporting well-being?
It’s reported that we are in the midst of historically unhappy times and that the pursuit of happiness has been difficult for our society within the past three years.
People care more than ever about their physical health, so doesn’t it make perfect sense to offer products that support the body and mind?
Let’s create products that create change.
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