How to Radically Squelch Anger

1 Reappraisal-

-you don’t get frustrated because of events, you get frustrated because of your beliefs

-to resist getting angry at someone, reappraise the situation and think “It’s not about me, they must be having a bad day”

-amygdala activities decrease in response to negative stimuli, when you use reappraisal

2 Channel-

-simply direct your angry energy to a task that can keep the thing enraging you from your mind

-channel energy toward something positive

3 Plan-

-once we’re angry, we’re also determined

-we want success-or vengeance-and we want it as quickly as possible

-take your rage and turn it into a 5-year plan to better your life

4 Don’t think-

-don’t think, just do

-best course of action is to keep moving

How to get rid of your anger safely-

-get some exercise

-practice controlled breathing

-practice progressive muscle relaxation

-move your feelings out through writing

-share your story with others

-look at your rulebook-if you never explained your rules to the person who angered you, how can you be upset that they broke them

-aromatherapy

-cry

-punch a pillow

-talk

-create art

-do a hobby

About anger-

-anger is a feeling of powerlessness

-no emotion is negative unless we refuse to feel it

-release all judgements and criticism about yourself

-forgive your body for having to make your life miserable in order to bring this to your attention

-give your body tremendous love

-give your body basic kinesthetic pleasure as part of loving it

-address your anger

-imagine yourself healed in the not too distant future

Zen Anger Habits-

-when we get angry, it’s usually because someone else behaved in a way we don’t like

-give yourself some kindness and compassion-“may I find an end to my pain, may I find peace, may I find happiness and joy”

-turn to the other person and see they are struggling and in pain too. send them some loving kindness as well. give them a hug, talk to them, listen with compassion

To get rid of anger in 2 seconds-

-shake your whole body vigourously

Some online ways to get your anger out-

-anonymous employee

-b*sh

-blabbr

-bore dat

-emotionr

-just anger

-my biggest complaint

-merishikayat

-i rate my day

-ripoff report

-no fun

-boss bitching

-enemybook

-loos

-post like a pirate

-snubster

-introverster

-hatebook.com

-hatebook.org

-noso

-whoiswrong

-ventbox

-yello-pages