LAnger is one of the emotions that everyone feels and is handled differently by everyone. If there are people who repress it, others physically vent it. However, both ways are not the most suitable: as many experts explain, it should be channeled, and not repressed, without having attitudes out of control. For this, many exercises have been developed to help manage anger.
Anger, what it is and how to manage it
“Anger is a very powerful emotion that it is generated when everyone’s vulnerability is touched, their weak points. This attitude leads to outbursts that they highlight when a personal limit has been exceeded and leads to the unleashing of unconscious emotions» explains the doctor Anna Shcherbakova, pedagogue, psychologist and neurocoach at the Sources of Nitrodi, in Ischia.
As the expert explains, anger is therefore an emotion that it has deep rootseven in infancy and during gestation in the mother’s womb: «Very often in infancy many children are repressed in expressing their emotions, it is no coincidence that many suffer from alexithymia, that is, they do not know how to express or give a name to their emotional states, because they do not know how to recognize them having always had to repress them, much less know how to manage them».
Hence, therefore, the fact that many adults have a hard time managing their feelings, especially anger: «Not to mention that very often you don’t listen to your body which sends signals, punctually ignored». How to behave then? Not only learning to manage anger but to do it in an ecological way, that is, without repressing it or venting it on people or things but by implementing one series of exercises that channel it by helping to express it: «It is in fact scientifically proven that all unexpressed feelings change and mutate our body biologically. Expressing them, especially the negative ones, helps not only to free oneself but above all to self-heal. Emotional freedom, in fact, is strongly cathartic».
Five exercises to manage anger
Over the years, many experts have developed different anger management exercises. Some of these “borrow” yoga techniques.
1.Kali Mudra, throw out anger in one minute
To be done anywhere, seated, even in front of the mirror and to be repeated five times. Inhaling deeply, lift your eyes towards the third eye (in the center of the forehead, ed) and continuing to keep his gaze fixed, he opens his mouth pulling his tongue completely out and shouting: «It’s a very easy exercise, suitable for everyone, which helps to channel all anger outward, especially pent-up anger. A fundamental gesture because repressed feelings cause psychosomatic illnesses, in particular anger is concentrated in the neck area, therefore sore throat and cervical».
2. Focus on the uterus, to purge the anger from deep within
Specific to women, this exercise it helps to eliminate all anger, even the one hidden deep inside. «It is specific for women because feelings, especially negative ones, they tend to concentrate all in the uterus. This organ is connected to the throat and suppressed anger is not good for you».
For this exercise you have to stand, with your eyes open or even closed, concentrate on the lower part of the body, mentally gather all the anger that has crept in and let it out, screaming. “It is a very liberating exercise because it helps to eliminate all negative emotions.”
3. The benefits of creative writing
Nothing helps more than writing to put your emotions on paper. “Be careful though, the exercise only works if you write without censorship, including profanity». To do it, you need to set an alarm clock that rings after five minutes during which the episode that made you angry is written on the paper. Once the alarm has sounded, if it takes even longer, it is set again, otherwise you start reading the text aloud «This allows you to process what has been written impetuously. Once finished, it is burned or broken into pieces and thrown away». This type of exercise works on emotional realitythat is, it physically brings out one’s emotions from the unconscious so as to make them true and real and to be able to heal everything.
The emotional diary also works on emotional realitywhere you can write your feelings and sensations each time, so as to focus and analyze them.
4. Sport, essential for letting off steam
Sporting activity is carried out by many with this very purpose, to let off steam. As the expert advises, if you choose this type of exercise it is It is essential to keep the attention on the breath. Inhaling it collects all the anger, exhaling it throws it out. Furthermore, by focusing on your breathing, you can identify which part of the body the anger is creeping into.
5. With the help of a pillow or towel
Need to vent your anger immediately? A pillow or towel is fine. The pillow is “beaten” while the towel is biting. In both cases, it is essential to focus on your feelings and “throw” them out.
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