Anger is a completely normal human emotion characterized as antagonism towards someone or something. It is one way for people to express negative feelings however, excessive anger can be destructive. It can cause problems not only your relationship towards others but also to yourself. It can prevent you from thinking clearly and rationally and may cause harm to your physical and mental health.
Some people try to suppress their anger when they don’t know how to deal with it appropriately. It gets bottled up inside and when it gets out of control the damage it does could be irreversible. Others make it as a substitute for other emotions. Some people may consciously or unconsciously choose to get angry rather than feel pain. It distracts them from the vulnerability they feel. It substitutes the feeling of helplessness into feelings of control and power. The problem is that it does not make pain completely disappear. It cannot resolve the issues that causes the feeling of fear or vulnerability from pain and in return, it can create new problems socially, mentally and physically. Anger can also stem out from frustrations. When things don’t go the right way and you feel powerless when you can’t change the situation.
When dealing with anger, it is important to understand that there are certain things that you cannot change. The imperfections you see and the urge to change it is completely normal but don’t let it lead to frustration and disappointment. Instead, learn to accept the things you cannot change and learn to see things differently by getting a new perspective on the situation or circumstances you are in.
Never try to suppress anger. Instead, try to recognize it and act accordingly to lessen its negative aspects. If being hurt is the reason of your anger, recognize it and wait for yourself to calm down rather than act out of rage. In difficult conversations, avoid inappropriate sarcasm. Instead, put in some good humor to lighten up the mood. Laughter is very effective in reducing anger but make sure when you do this it won’t be subjected to misinterpretation.
Exercise helps regulate the adrenaline and cortisol levels in the body. People who are physically fit have higher levels of endorphins which elevates mood. Yoga is one of the best ways to manage anger. The practice of yoga does not only develop physical fitness, but also through meditation and breathing exercises it helps a person become more aware of the causes of anger. It also helps relax and de-stress every time anger flares up. In yoga you develop a sense of inner peace, balance and positive outlook in life.
One aspect of yoga that can help in anger management is pranayama or breath control. Practicing the art of breathing deeply and then exhaling helps you calm down and control your anger. When doing the pranayama, it is advised to imagine a blue light in front of the eyes while squaring the shoulders. Inhale, hold it for three seconds then exhale through the mouth and imagine the blue light taking away the anger.
Practicing the urdhva padmasana can also be helpful in this aspect. This is a more advance yoga pose since it a Sirsasana or a headstand. Urdhva padmasana is an upside down lotus position. This pose helps increase the blood flow to the brain which removes plenty of nervous and glandular disorders. This position can also help improve memory and remove tardiness during mental work.
Mouna is the practice of silence in yoga. Keeping your mouth shut can help deal with your anger. It lets you reflect on your own thoughts and emotions, creating a peaceful environment and a peaceful mind. It also teaches discipline in speech. Quarrels and dispute most often occur when there is no control in speech. Eventually, you will learn to keep quiet in such situations which will reduce your anger.
Kundalini yoga is also a helpful practice, one that will help people with suppressed anger and frustrations. It requires a person to lie on their backs, lift their arms upwards perpendicular to the ground and form a fist. Then the person will inhale deeply letting them feel the anger inside as they tense their arms, slowly bringing it to their chest. As the fist reaches the chest, they exhale forcefully letting all the anger leave their breath. Repeat this exercise three times. It is advised to perform the corpse pose for one two three minutes after this.
The savasana or corpse pose is a practice that is meant to silence the mind and still the body. It requires a person to lie flat on their back, arms parallel to the body and palms facing upwards and legs slightly parted. While the eyes are closed, relax the facial muscles and concentrate on breathing deeply and slowly through the nostrils removing all thoughts. As the person slowly relaxes every muscles in the body, they will start to feel calm and centered.
The shoulder stand pose might be a challenging asana for beginners. However, it is considered to be effective in managing anger as it helps increase the blood flow to the to the upper parts of the body. With the mechanics of the pose, one can reduce stress, irritability, anxiety and insomnia. To perform this pose, lie on the floor feet together and arms close to the body. Lift the legs straight up then slowly lift the hips as high as possible supported by the hands keeping the legs as vertical as possible and shoulders close to the body.
Lastly, you can try the very simple balasana or child’s pose, which is practiced in fetal position. It is great for relaxation as it calms and strengthens mind-body connection. Beginners can use this pose to let them experience a deep forward bend as the torso rests on the thighs. To perform this pose, begin by kneeling on the floor touching the big toes as you sit on your heels. Then slowly separate the knees as wide as the hips then inhale. Slowly bring your torso towards your thighs as you exhale and let your forehead touch the ground. To stretch the shoulders, reach the arms forward. This will be an extended child’s pose. Hold this pose for 30 seconds to a few minutes until you feel completely relaxed.