Everyone becomes angry. When we become angry we feel out of control and helpless. These techniques are not meant to eliminate your anger, but rather to put you back in charge of the situation and teach you how to make your anger work for you. You can either try to control your anger or have your anger control you.
Technique #1: Change the color of your anger: Picture your anger as a color (red, purple). When you get angry, picture your anger as a different color (yellow, green) something that is calming to you. By doing this, you can picture feeling different and decrease your anger.
Technique # 2: Take a deep breath and count to ten: Taking a few deep breaths calms you, makes you feel stronger mentally and keeps things in perspective.
Technique #3: Remove yourself from the situation: You can’t control the situation but you can control how you react to the situation. Don’t discuss issues when you’re tires, or if the situation has already made you irritable. Choose a time to discuss the issue when you can talk rationally and comfortably- when you feel in control.
Technique # 4: Take care of you- you are worth it! Make time for you each day to reflect on issues and consider solutions to the problem, strive for balance in life, regular exercise, healthy eating and sleep.
Technique #5: Don’t look back, move forward: Focusing on what happened in the past doesn’t change what happened or encourage change in the future. When you put the lid on past problems, you free up time now to find solutions for current and future problems.
** Don’t react to anger, respond: an important technique to help you manage your anger is to change the way you think and to learn to respond to anger instead of reacting to it**
Sleep is essential for a person’s health and wellbeing, according to the National Sleep Foundation (NSF). Here are 10 tips that can help you improve you night’s sleep and increase your personal well-being.
1. Avoid caffeine before bed
2. Relax before bed
3. Regular exercise
4. Keep your bedroom quit, dark and comfortable
5. Healthy eating
6. Avoid napping during the day
7. Avoid watching TV, eating or talking about emotional issues before bed
8. Take a hot shower
9. Read a book
10. Stick to a regular schedule
When people experience stressful situation or negative emotions there are strategies that can help the individual cope with the situation. Below are common coping skills that individuals uses in stressful situations:
– Take a deep breath and count to ten
– Exercise (dancing/kickboxing)
– Journaling/arts projects
– Meditation /yoga
– Listen to music
There is a powerful connection between an individual’s mind and body, also known as the mind/body connection. If you feel good physically, you increase your chances to feel good emotionally and vise versa. “We feel emotions in our bodies” wrote Anther Barsly, professor of psychiatry at Harvard Medical School and author of Worried Sick: Our Troubled Quest for Wellness. We have all experienced this concept; examples are when an individual is worried or nervous about starting a new school, job or meeting new people they may experience physical symptoms such as stomach ache, headaches, trouble breathing or an increase in heart rate just to name a few. On the other hand, individuals who have skipped a meal could emotionally feel confused, frustrated or agitated. There are also benefits to the mind/body connection, such as when an individual is emotionally feeling positive, they increase their chances feeling better physically and vise versa. In this quarterly news letter, we provided the physical and emotional benefits of sleep, eating healthy and exercise. We also provide five techniques to manage your anger; these techniques could also help with other negative emotions that individuals may experience. We also have provided a few activities to reduce stress.
From Oceanside Community Services
My name is Jena Codrey. I am currently a graduate student at the University of New England school of Social Work. I am honored to be able to share my last semester of my graduate work with Oceanside Community Services. I have a variety of experiences working with individuals in different stages throughout their lives. I have experiences working with children that have Autisms and their families, individuals that suffer with a metal health (MH) diagnosis and individuals and their families who are suffering with addictions, mainly drugs and alcohol. With the help from my colleagues here at Oceanside Community Service we bring you this quarterly news letter regarding the importance of having a healthy mind & healthy body along with tips that help manage anger and increasing a better night sleep.