EPISODE 33 – ANGER MANAGEMENT In this episode we cover; WHAT IS ANGER? According to Charles Speilberger, PhD psychologist, anger is ‘an emotional state that varies in intensity from mild irritation to intense fury and rage’. It exerts physiological and biological changes when you get angry; + your heart rate and blood pressure go up + energy hormone levels increase; adrenaline, and noradrenaline. Anger can be from external or exogenous sources; think traffic or a towards a person. It can also be from an internal or endogenous source; think of festering over personal concerns or rehashing a trauma or event. ARE SOME PEOPLE MORE PRONE THAN OTHERS TO ANGER? According to APA.ORG, some psychologists believe that people who are easily angered may have a ‘low tolerance for frustration’. This can be genetic or physiological, as well as being sociocultural (where it is not accepted to show anger, so do not learn how to channel it constructively). Interesting article here; https://www.apa.org/topics/anger/control From an Ayurvedic perspective, people with a PITTA PRAKRUTI or natural constitution or a PITTA VIKRUTI (imbalance), there is the FIRE and WATER elements at play. With more heat qualities, these people tend to exhibit more anger reactions than someone with a KAPHA PRAKRUTI or VIKRUTI. This enables understanding that on a hot day, if eating more heating VIRYA (energy) foods/spices & partaking in heating practices, that the FIRE quality will enhance. We would encourage more cooling qualities in diet and lifestyle to help bring balance and to reduce this excess fire. I would also look into childhood and how anger was seen within the home; pushed under the rug, not expressed in a healthy way or not even allowed to show anger? There can be learned behaviours that until NEW skills are learned to better handle emotions and reactions, that we are unable to grow and evolve. WHAT ARE WAYS TO HANDLE ANGER? EXPRESSING SUPPRESSING CALMING What I would ask then, is to look into a few ponderings? + What makes you tick? + What factors contribute to this final blow up? + Is there a cyclical pattern to this anger? + What helps you get through it? + How often is it happening? Is it happening more frequently? * + Is it affecting your relationships at home or work? * These can help unveil exactly WHEN and WHY it is happening, which is SO important! The * indicates that it is a great idea to seek help and look into this more before it creates more impact in your life. WHAT STRATEGIES CAN I USE WHEN I FEEL ANGRY? 1. THE GLITTER JAR CONTAINER 2. STOP BEFORE REACTING/SPEAKING In the moment of yelling or responding…STOP. Breathe. Walk away if you have to. Then respond, not immediately and not fuelled by the immediate ANGER FIRE response. 3. HAVE A HEALTHY OUTLET FOR YOUR ANGER IN THAT ACUTE MOMENT 4. GET SOME EXERCISE/ FRESH AIR 5. DEEP BREATHING (HAND TO HEART OR ON TUMMY) 6. REPEATING A MANTRA/CALMING WORD 7. IMAGERY VISUALISATION 8. PUT ON SOME MUSIC 9. SLOW YOGA ASANAS 10. RE-FRAMING THOUGHTS (can often be a reaction to fear, or focusing on catastrophic thinking and replace with more GREEN TEAM thoughts and rational thoughts) Looking into your MINDSET, as certain thought processes can feel very catastrophic in the moment; -ALL or NOTHING mindset -CONTROL -COMPARISON -CATASTROPHIC thinking (Phrases like NEVER, ALWAYS) Ask yourself ‘Will it matter in 5 minutes, 5 days, 5 weeks or 5 years’ time?’ If the answer is no, then let it go! Don’t sweat the small stuff! 11. CHECK IF YOU’RE HUNGRY! 12. ONCE CALM EXPRESS YOURSELF USING ‘I’ STATEMENTS VS BLAME OR CRITICISM 13. RUN THROUGH SOLUTIONS 14. USE HUMOUR TO CHANGE THE ENERGY 15. TIMING; DON’T BRING UP BIG ISSUES WHEN TIRED OR LATE AT NIGHT, OR WHILST KIDS ARE SCREAMING 16. ENSURE YOU ARE SLEEPING WELL 17. IMPACT OF FOODS FROM AN AYURVEDIC PERSPECTIVE 18. IMPACT OF ALCOHOL AND CAFFEINE 19. MEDITATION 20. WATERFALL SHOWER 21. MANDALA COLOURING IN 22. JOURNAL YOUR ANGER AS AN OUTLET 23. SELF-CA