How to Manage Stress And Anger? (7 Scientific Proven Ways to Tame Your Temper)
Many psychologists believe that the best way to manage your anger is to release your repressed feelings in a safe and socially acceptable way.
Such ways include punching a pillow, shouting and screaming, or even stamping your feet.
However, in one study, people who released their anger and punched a bag reported feeling more aggressive and angrier than those who sat quietly in a room or distracted themselves.
In short, doing nothing at all is more effective than venting anger (1).
So if punching and screaming don’t help to quell feelings of anger, what does?
Anger management courses or deep meditation is one answer, but there are many simple and fast ways to relieve your anger.
These ways include being able to find benefits, doing nothing, and getting a pet.
This article contains 7 scientific proven ways to tame your temper and help you manage stress and anger better.
Ready? Let’s get started!
How to Tame Your Temper And Lower Your Blood Pressure?
1. Finding Benefits.
Given that punching a bag or screaming isn’t likely to relieve your anger, behaving in a way that is incompatible with being angry can help you feel better.
Distracting yourself by watching something funny, or doing something you enjoy may help reduce your feelings of anger, but it is unlikely to provide a long-term solution to more serious sources of frustration.
“Benefit finding”, on the other hand, can provide a lasting solution for feelings of anger and frustration.
In fact, in one study, participants were asked to focus on the benefits that came from unfortunate experiences, including, for example, becoming a wiser or mentally stronger person.
The results revealed that the act of focusing on the benefits that could be derived from a seemingly hurtful experience, helped participants feel significantly more forgiving and less upset and angry about the situation (2).
Finding benefits has also helped people with serious physical illness feel empowered and increase their appreciation for life (3).
So when you experience an event that makes you feel angry or upset, spend a few minutes reflecting on the positive outcomes of the event.
For example, maybe it helped you grow stronger or become more appreciative of your life. Maybe it helped strengthen important relationships or end bad ones. Maybe it helped you become more forgiving or compassionate.
Write down how you have benefited from the event.
2. Doing Nothing.
Several studies have been conducted to demonstrate the power of the placebo effect.
Such experiments included people who got drunk when given alcohol-free drinks, others who became more alert when given caffeine-free coffee, and even patients who reported reduced pain when they underwent a fake knee operation.
In another study conducted by Alia J. Crum and Ellen J. Langer, 84 female room attendants working in seven different hotels, were told that the work they do (cleaning hotel rooms) is good exercise and can help them lose weight and boost their mood.
4 weeks after the intervention, the informed room attendants showed a decrease in weight, blood pressure, body fat, waist-to-hip ratio, and body mass index, compared to other room attendants (4).
In short, becoming aware of the calories-burning activities that you engage in every day can help you lose weight and improve your mood.
|Home & Daily Life Activities||125-pound person||155-pound person||185-pound person|
|Standing in line||38||47||56|
|Child-care: bathing, feeding, etc.||105||130||155|
|Food Shopping: with cart||105||130||155|
|Playing w/kids: moderate effort||120||149||178|
|Heavy Cleaning: wash car, windows||135||167||200|
|Child games: hop-scotch, jacks, etc.||150||186||222|
|Playing w/kids: vigorous effort||150||186||222|
|Moving: household furniture||180||223||266|
|Moving: carrying boxes||210||260||311|
3. Get a Pet.
Several studies have been conducted that examine how you can benefit from owning or spending time with pets.
These studies show that dog owners coped well with everyday stress, had higher self-esteem, and were less likely to get depressed (5).
However, when it comes to cats, studies show that although living with a cat may help alleviate negative mood but isn’t likely to make you feel especially good (6).
One of the main reasons why dog can improve the quality of your life can be the exercise associated with daily walking, which can benefit your physical and mental health.
Another explanation could be the possibility of meeting new people while walking your dog. Strangers are more likely to approach you when you’re walking a dog than when you’re alone.
If your lifestyle isn’t compatible with owning a dog, you can go online and watch a video of a cute animal. It was proven to help people feel much more relaxed and reduce their stress levels.
Other Tips to Conquer Stress.
While mild amounts of stress can help some of us focus on the task at hand, perpetual problems can cause chronic stress.
This may cause an increase in your blood pressure, concentration difficulties, weight gain, and a weakening of the immune system.
However, there are many easy and simple ways to lower your stress levels.
4. Praying For Others.
One study conducted by Neal Krause at the University of Michigan revealed that praying for others helped reduce the financial stresses and improved the well-being of the person doing the praying (7). In fact, our subconscious mind doesn’t make the difference between wishing well to ourselves or to others.
So when you wish well for others, you benefit too.
5. Listening to Classics.
Research revealed that listening to classics such as Pachelbel and Vivaldi helped people relax much more quickly and lower their stress levels.
In contrast, listening to pop or jazz music had the same restorative effect as total silence (8).
Research shows that spending more than thirty minutes outside when the weather is pleasant, helped people boost their mood and improve their memory (9).
7. Allowing More Humor Into Your Life.
Laughing has been proven to instantly boost your mood and improve your health.
So make sure to get your regular dose of humor by watching a funny video or any other humorous material.
Researchers recommend that people laugh for at least fifteen minutes every day.
Meditation, otherwise known as sitting still while thinking about nothing, can seem quite simple, yet surprisingly hard at the same time.
When you sit for even five minutes to meditate, noticing your thought can be illuminating. The goal is to quiet your mind of the chatter, connect to Source Energy, and listen to your inner guidance.
Start small and work your way up. Meditate for five to ten minutes every day and then add on time as you get less squirmy.
There are no rules about how to sit, where you have to do it, no set amount of time, or right things to feel. You just need to do it.
It’s like exercising regularly or eating healthy food – you don’t have to do it, and the temptation to give up is big, but if you make it a habit, it will get easier to do and harder to break, but it’ll also improve your entire life.
In fact, meditation helps you:
- Be in the present moment.
- Raise your vibration.
- Open up to receive endless information and ideas.
- Strengthen your intuition and ability to focus for longer periods of time.
- Relax and relieve stress.
- Boost your mood.
The following are some simple steps to meditate:
1. Sit up straight in a comfortable, cross-legged position on the floor or in a chair. Put your hands in your lap or on your knees.
2. Relax your face, especially your jaws and forehead.
3. Close your eyes and focus on your breathing. You don’t have to breathe in any special way. Just notice its movement in and out of your body.
4. Keep your mind as empty and clear as possible. If any thought comes to your mind, gently, release it and refocus on your breathing.
5. Listen for any intuitive hits that may or may not come through.
- Set a timer so you won’t distract yourself by constantly checking the clock to see how long you’ve been at it.
- As an alternative to the breath method, imagine a bright beam of light coming down from the sky, shining through the top or your head and running through your body. This will help you focus and feel deeply connected to Source Energy.
- To help your mind clear from any distracting thought, use a mantra. Repeat words or phrases in your mind such as “love”, or “thank you” whatever makes you feel good and connected to Source Energy.
- Meditation is about receiving information from The Universe. If there’s something in your life that you’re working on or through, meditate with the intention of receiving help.
There are many CSs, DVDs, and videos on Youtube to walk you through mediation. This can be especially helpful when you’re first starting out and you’re having trouble focusing and keeping your mind clear of chatter.
It can also be helpful to meditate in groups in guided meditation centers. Do a research for meditation centers in your area.
The important thing is that you do it consistently until it becomes a well-established habit. Eventually, it will start making a notable difference in your life.
Did I miss anything?
Now I’d like to hear from you.
Which techniques from today’s post are you going to try first?
Or maybe I didn’t mention one of your favorite techniques.
Either way, let me know by leaving a comment below right now!
Wondering what to read next?
- Building Mental Strength: 13 Things Mentally Strong People Don’t Do
- How to Be Whole on Your Own: 3 Crucial Steps to Feel Complete and Whole
- How To Reclaim Your Life: 5 Steps to Take Back Your Power And Start Loving Your Life
- How To Get Over Yourself And Stop Feeling That The World Owes You Anything
- Facing Your Fears: 5 Truths About Fear And 5 Ways To Conquer Fear And Get Unstuck
- How Gratitude Can Change Your Life Overnight
- 15 Easy Ways to Be a Happier Person
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Portions of this article were adapted from the book 59 Seconds: Think a little, change a lot, © 2009 by Richard Wiseman. All rights reserved.