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Q: How Can One Achieve Calmness During an Episode of Intense Anger?
Quick techniques for attaining calmness in the face of anger. We Explore techniques that can be employed to maintain calm during a crisis of anger, with a focus on physical release and breathing.
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Please note that these methods are not meant to be used as long-term solutions but rather as momentary interventions to manage acute episodes of anger. A comprehensive approach must address the root causes of anger and cultivate the ability to pause and analyze situations objectively.
We invite you to read the “Understanding the Nature of Anger: A Deeper Look at the Power Dynamics and Effects of Anger” article for a deeper understanding of anger.
Anger is a powerful emotion that can interfere with our ability to think rationally and make sound decisions. In moments of crisis, it is crucial to identify and utilize techniques that can help dissipate anger and restore calm. This paper will discuss two primary techniques—physical release and breathing—that can be employed during a crisis of anger.
Physical Release through Catharsis
In the context of anger management, catharsis refers to the release of excess energy that has been generated by an emotionally charged situation. This release can help restore mental clarity and emotional equilibrium (Nelson & Gilbert, 2016).
Yelling, running, and rowing are examples of physical activities that can help release pent-up energy (Deffenbacher, 2011). These activities can serve as a form of catharsis, allowing individuals to regain control over their emotions.
Breathing as Switch Off for Anger
Anger activates the fight-or-flight response, which leads to an increased need for oxygen to process thoughts and emotions (LeDoux, 2015). This heightened state can result in shallow breathing and a rapid heart rate, further exacerbating feelings of anger.
Shifting from shallow (lung) to deep (belly) breathing can slow down the heart rate and induce a sense of calm (Brown et al., 2013). This change in breathing pattern reduces the brain's energy supply, allowing for a slower processing of thoughts and emotions.
Engaging in deep breathing exercises for five minutes can help calm the mind and mitigate feelings of anger (Zautra et al., 2010).
In conclusion, Engaging in these physical activities can help remove the excess energy associated with anger, thereby facilitating clearer thinking and a more balanced emotional state (Tafrate et al., 2017). While these techniques can be useful in addressing acute episodes of anger, they are not long-term solutions. It is important to address the root causes of anger and develop strategies to remain calm in the face of triggers.
Cultivating the ability to pause for at least five seconds after a catalyst or trigger arises can prevent a crisis by allowing the intellect to evaluate the situation objectively.
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