3 Relaxation Techniques to Reduce Anger

Medical Video: Exercises for Stress Reduction & Deep Relaxation - Part 3 of 4 - Stress Management
What happens when we are angry
What are the relaxation techniques to reduce anger?
1. Muscle relaxation techniques
2. Respiratory relaxation techniques
3. Guided imagination techniques
Relaxation does not merely close the eyes

Medical Video: Exercises for Stress Reduction & Deep Relaxation - Part 3 of 4 - Stress Management

Relaxation is one technique that can be used to reduce tension and anxiety. When the body and mind relax, often automatically, the stress that causes tense muscles will be ignored. No wonder if one use of relaxation is to control emotions, especially anger.

What happens when we are angry

Maybe we don't realize it, but there are some changes that might occur when we are angry, including:

The pulse feels tight
The heart feels beating harder
The jaw feels stiffer
The whole body feels heated
Feeling of anxiety
Faster speaking speed

The more someone thinks about his anger, the more he gets angry. When you are aware of the initial warning signs of your anger, you should take a break, to avoid yourself from things that can ignite your emotions. You can also fill this time with relaxation.

What are the relaxation techniques to reduce anger?

Relaxation to reduce anger consists of several techniques that can be done, including:

1. Muscle relaxation techniques

As the name suggests, muscle relaxation techniques are used to help reduce muscle tension. This technique also helps us better understand the body, so we are expected to be able to control it. It should be noted that people with muscle disorders or lower back pain are not recommended to do this technique. Muscle relaxation techniques can be done by:

Tense up and letting go
This technique is done by tensing the muscles for about 5 to 10 seconds, then relaxing them for about 30 seconds.
Letting go
Different from tense up and letting go, this technique is actually done only by relaxing the muscles without tensing them first.

2. Respiratory relaxation techniques

According to the National Safety Council, this breathing technique is one of the easiest relaxation techniques, considering breathing is one of the activities that we often do. This technique can reduce anxiety and reduce stress, it can also increase the breathing process in the body. The steps that can be taken in this technique include:

Calm yourself
Inhale through the nose for 3 counts, then hold for 5 to 10 seconds
Exhale the air slowly by mouth

3. Guided imagination techniques

Just as the name suggests, this technique is done by fantasizing or imagining something. In addition to managing stress, several studies reveal that this technique is also able to reduce sleep difficulties experienced by some age groups, such as the elderly (elderly).

In this technique, you are trained to focus only on pleasant imagination, and use these imaginations to eliminate negative imagination. This technique can be guided by yourself and others.

Relaxation does not merely close the eyes

A psychologist, Lucia Peppy Novianti, recommends regular relaxation in the morning when you wake up or at night before going to bed, in order to get the results of relaxation to relieve more optimal anger. Familiarizing relaxation is able to describe the tension of the mind and muscles. Often, explosive emotions occur because the self and mind are too long in a tense condition. Sitting or lying down relaxed, adjusting your breath and trying to feel what happens to the body from the tip of the foot to the tip of the head, and playing soft music, can also help in the relaxation process.

Reports from the Joanna Briggs Institute even reveal that music can be used to reduce anxiety, help relax, and increase happiness. This is because music can help muscles relax. Some soft-pitched music that contains motivational lyrics can also change the mood of the listener. In addition to music, relaxation can also be done in other ways, such as jumping, rubbing your back, body massage, breathing delicious aroma, and many more.