“Breathing is the number one and most effective technique for reducing anger and anxiety quickly,” says Scott Dehorty, LCSW-C, of Delphi Behavioral Health.
2. Admitthatyou'reanxiousorangry
Allow yourself to say that you’re anxious or angry. When you label how you’re feeling and allow yourself to express it, the anxiety and anger you’re experiencing may decrease.
3. Challengeyourthoughts
Part of being anxious or angry is having irrational thoughts that don’t necessarily make sense. These thoughts are often the “worse-case scenario.” You might find yourself caught in the “what if” cycle, which can cause you to sabotage a lot of things in your life.
When you experience one of these thoughts, stop and ask yourself the following questions:
Is this likely to happen?
Is this a rational thought?
Has this ever happened to me before?
What’s the worst that can happen?
Can I handle that?
4. Releasetheanxietyoranger
Dehorty recommends getting the emotional energy out with exercise. “Go for a walk or run. [Engaging] in some physical activity [releases] serotonin to help you calm down and feel better.”
However, you should avoid physical activity that includes the expression of anger, such as punching walls or screaming.
5. Visualizeyourselfcalm
This tip requires you to practice the breathing techniques you’ve learned. After taking a few deep breaths, close your eyes and picture yourself calm. See your body relaxed, and imagine yourself working through a stressful or anxiety-causing situation by staying calm and focused.
6. Listen tomusic
The next time you feel your anxiety level cranking up, grab some headphones and tune in to your favorite music. Listening to music can have a very calming effect on your body and mind.
7. Getsomefreshair
The temperature and air circulation in a room can increase your anxiety or anger. If you’re feeling tense and the space you’re in is hot and stuffy, this could trigger a panic attack.
Remove yourself from that environment as soon as possible and go outside — even if it’s just for a few minutes.
8. Fuelyourbody
If you’re hungry or not properly hydrated, many of these techniques won’t work. That’s why it’s important to slow down and get something to eat — even if it’s just a small snack.
9. Changeyourfocus
Leave the situation, look in another direction, walk out of the room, or go outside.
Dehorty recommends this exercise so you have time for better decision making. “We don’t do our best thinking when anxious or angry; we engage in survival thinking. This is fine if our life is really in danger, but if it isn’t life threatening, we want our best thinking, not survival instincts,” he adds.
10. Haveacenteringobject
When you’re anxious or angry, so much of your energy is being spent on irrational thoughts. When you’re calm, find a “centering object” such as a small stuffed animal, a polished rock you keep in your pocket, or a locket you wear around your neck.
Answers & Comments
Answer:
1. Breathe
“Breathing is the number one and most effective technique for reducing anger and anxiety quickly,” says Scott Dehorty, LCSW-C, of Delphi Behavioral Health.
2. Admit that you're anxious or angry
Allow yourself to say that you’re anxious or angry. When you label how you’re feeling and allow yourself to express it, the anxiety and anger you’re experiencing may decrease.
3. Challenge your thoughts
Part of being anxious or angry is having irrational thoughts that don’t necessarily make sense. These thoughts are often the “worse-case scenario.” You might find yourself caught in the “what if” cycle, which can cause you to sabotage a lot of things in your life.
When you experience one of these thoughts, stop and ask yourself the following questions:
4. Release the anxiety or anger
Dehorty recommends getting the emotional energy out with exercise. “Go for a walk or run. [Engaging] in some physical activity [releases] serotonin to help you calm down and feel better.”
However, you should avoid physical activity that includes the expression of anger, such as punching walls or screaming.
5. Visualize yourself calm
This tip requires you to practice the breathing techniques you’ve learned. After taking a few deep breaths, close your eyes and picture yourself calm. See your body relaxed, and imagine yourself working through a stressful or anxiety-causing situation by staying calm and focused.
6. Listen to music
The next time you feel your anxiety level cranking up, grab some headphones and tune in to your favorite music. Listening to music can have a very calming effect on your body and mind.
7. Get some fresh air
The temperature and air circulation in a room can increase your anxiety or anger. If you’re feeling tense and the space you’re in is hot and stuffy, this could trigger a panic attack.
Remove yourself from that environment as soon as possible and go outside — even if it’s just for a few minutes.
8. Fuel your body
If you’re hungry or not properly hydrated, many of these techniques won’t work. That’s why it’s important to slow down and get something to eat — even if it’s just a small snack.
9. Change your focus
Leave the situation, look in another direction, walk out of the room, or go outside.
Dehorty recommends this exercise so you have time for better decision making. “We don’t do our best thinking when anxious or angry; we engage in survival thinking. This is fine if our life is really in danger, but if it isn’t life threatening, we want our best thinking, not survival instincts,” he adds.
10. Have a centering object
When you’re anxious or angry, so much of your energy is being spent on irrational thoughts. When you’re calm, find a “centering object” such as a small stuffed animal, a polished rock you keep in your pocket, or a locket you wear around your neck.
I HOPE IT'S HELP THANK YOU
Answer:
talk to someone you think that can understand you
take a deep breath
avoid drinking alcohol and caffeine
eat oranges it helps trust me
drink water
take a break
do something that can help you relax ,like your habit
cuddle to someone that can make you feel comfortable.
stay safe po palagi
Explanation:
CarryOnLearning