Ten tips for anger management
Most people today have a problem with anger. Perhaps it is because we have a lot of demands, and our consciousness is on a daily basis in many directions, which makes it difficult to keep a peaceful eye.
So what practical steps can we take to help us to better control our consciousness and maintain peace? Here are ten timed methods for effective anger management:
1. Reversing emotions
This is a very interesting method discovered by Dr. Richard Bandler. It works to experience feelings like anger, you will feel emotions moving in your body somewhere: feelings never stand still or standing.
Start thinking of an occasion where you have experienced anger.
A. Be aware of where these feelings are in your body. Where does the feeling begin and where does it go?
B. Now take the feeling and put it a few feet in front of you. (I know this sounds strange, just do it as though you can do it because you can.)
C. Turn it around and turn it in the other direction and take it back. If that helps, you pretend you can, and that's right!
D. He spun quickly as he imagined doing something that felt anger.
2nd Micky Mouse & # 39; these critical, angry sounds!
A. Think of the inner tone you sometimes get, which is too critical for yourself and others. You know the one!
B. Listen to continue and put it in cartoon sound. How does your reaction change in Porky Pig's voice? Silvester The cat? Angry duck?
C. Try to speed up the sound or slow it down.
D. Have fun with this.
Imagine some of the future situations that this critical sound may be imagining and may imagine the "Micky Mouse-ing" sound in this situation.
3rd Positive intent?
A. Think of an occasion where he was angry.
B. Ask yourself, "What was the intent behind anger?" Then ask, "What's important in this?" Ask the question until you find a real positive intention.
C. "How can this intention be expressed in a better way in the future?"
A. Remember an experience where you got a bit irritated.
B. Now separates you to see yourself in the experience.
C. Remove the image from a distance. So literally "away from him" and there is a new perspective!
D. Observe how you can better examine your experience objectively and gain new understanding and insight. And what happens when you ask yourself, "What was my positive intention between myself and the others?"
5th Double Dissociation
This is the same as the above technique with another dissociation added:
You may be watching yourself to be in position.
You have to give this go, really amazing, you can reduce most of the emotions, jealousy with this simple visualization!
6th Nutrition for the Future
Think only that anytime or anger will be angry. There is a gap between our motivation and our response. In this gap we choose answers. Often it happens quickly. Automatically.
You can renew the & # 39; we know that we can get a better response, which allows us to become more inventive.
A. How does it feel when you feel a patient feeling? Do not forget about a time when you patiently accepted what happened. What did you see what you heard and how did you feel it?
Notice how emotions move.
B. Think of the 3 future situations where you may experience annoyance or irritation.
C. What do you see or hear just before you know when you feel the restlessness?
D. OK, shake this feeling and you remember the feeling of patience from step A
. Now imagine this patient feeling in future situations.
How do you feel?
7th Confirmation on Image Viewer
A. Remember an occasion where he was angry.
B. Dissociation: You can see yourself in the picture.
C. Now frame a frame around the picture.
How does your answer to your situation change when you run a wood frame? What about the metal frame? A multicolored frame. Oval frame? How about a colored frame that hangs on balloons?
8th Perceptive Positions
It's always useful to get other perspectives on things. Several times, like no, when we're angry we get stuck in a sensory position.
A. Remember an experience where you are angry with someone.
B. Notice what he has seen, heard and felt.
C. Now enter the shoe: Feel there to see your eyes, listen to our ears and feel the feelings. Notice that you are standing in front of you. What else can you discover and learn from this point of view?
D. Imagine a neutral observer. & # 39; So you can simply observe that you and the other person are there. What can I learn from this position?
E. Go Back & # 39; and see what new lessons and insights you have. There is a good chance that you now have more understanding and empathy with the other person.
ninth Folding Anchors
. Choose the angry feeling you want to change. You feel that you press your finger and thumb to your left hand to fix this condition.
B. On the intensity scale between 0 and 10, where is this feeling?
C. Fracture. Now think about what you want to feel. What would remain even more inventive? Recreation? Humor? Stb.
D. Now, choose an inventive state that you came across and remember for a period of time when you felt the resource hard. What do you feel about this inventive state?
E. Remember to be a resourceful condition, fix your right hand with your finger and thumb. (If you want, you can reconnect the resources to step 4 again to step 4 and record another resource state.)
F. On the intensity scale between 0 and 10, where is this feeling? Important: Make sure this ingenious feeling is more intense than the angry feeling.
G. Fracture. Now squeeze your left finger and thumb, hold it, then hit your right finger and thumb. Hold both anchors for a few seconds, say 7 seconds. (Note: Many people make sense when anchors are collapsed or integrated, often with noticeable breaths.)
H. Release the left anchor and hold the right anchor for a few seconds.
I. Fracture. Think of the original fear that you chose in step 1 and was aware of how it has changed.
10th Circus / Cartoon Movie Music
A. Think of a memory or a future situation where you want to ease the mood.
B. Look like a movie to see yourself while listening to loud circus (or cartoon) music in the background.
C. Run the movie backwards, from the end with the music playing aloud.
D. Now notice that your mood has eased from the situation you selected in step 1.
Why not do this in more memory and / or future events?
If you've used some of the above techniques, you're re-programming some of your "bad habits" and looking forward to a peaceful, angry managed future! And the great thing about these tools is that you can use them immediately and get effective results within minutes.