How do we control anger?

Dr. Yekaterina Bulgakova, associate professor in the Department of Professional Psychology and Psychological Counseling at the Russian University of Education, announced that breathing exercises and other methods help in controlling anger.

According to her, learning how to control anger is important for building good and healthy relationships with others. What is important here is to know that anger is a natural feeling, and try to control it and not suppress it.

The specialist points out that before acting, a person must stop, take a deep breath, count to 10, and think about the consequences of his action, because deep breathing, meditation, yoga, and relaxation help to calm down and deal with anger. For example, you can use the square breathing technique: inhale for four counts, pause for four counts, exhale for four counts, pause for four counts. You should also spend more time practicing physical activity because exercise helps release accumulated negative energy and reduce the level of stress. Alcohol should also be excluded.

The doctor recommends discussing feelings and emotions with the “cause of the anger.”

She says: “A person’s expression of what is bothering him and discussing it calmly with others means controlling anger. It is also possible to find “positive” ways to express annoyance or anger, and this may be through writing, drawing, or music.”