5 Tips to Cool a Hot Temper
Anger is a completely normal human emotion. But when tempers flare out of control, serious problems – that damage work performance, quality of relationships and overall well-being – may ensue.
A bubbling temper can make you feel a though you’re at the mercy of unpredictable and powerful emotions. But keeping anger under control is essential for disease prevention. If you occasionally have difficulty managing anger, don’t dismay: Dr. Hoch has gathered 5 winning tips to defuse a hot temper.
Anger and Health
Doctors of Chiropractic, like Dr. Hoch, focus on prevention and want patients to understand how a persistent hot temper promotes disease and pain. Research shows that negative emotions associated with a fiery disposition are directly linked to headaches, chronic pain, obesity, cancer, low – back pain and high cholesterol – just to name a few.
A wealth of research shows that exercise is a winning, all-natural approach to tame emotions, such as anger, frustration and stress. At least 30 minutes of exercise per day will do wonders to quench a sizzling temper. Nonstrenuous, gentle exercise, such as yoga, Tai Chi and stretching, relax muscles and hasten calm. You could also “take a hike”. If you’re too angry to think rationally, politely physically remove yourself from the situation, while assuring the other party that you will address the issue after taking some time to consider it. Take a walk alone to cool down.
Get A Chiropractic Adjusted
Chiropractic adjustments allow your nervous system to function better by correcting subluxations of the spine which may be interfering with brain and nervous system communication. The sympathetic nervous system and your fight or flight response can be aggravated by subluxations. Not only can subluxations give you a shorter fuse, they can alter heart rate and rhythm, elevate blood pressure and interrupt sleep cycles. After receiving chiropractic care, patients often express how much better they sleep, how much calmer they feel and experience reductions in blood pressure. Parents often see their angry non-communicative kids clam down and open up after being under chiropractic care.
Breathing exercises are a proven strategy for combating a scorching spirit. When you feel tension beginning to mount, breathe deeply and slowly from the diaphragm. This process of breathing in an out should take 10 seconds or more.
Picture your breathing coming up from the stomach, and feel your abdomen extend. In contrast breathing from your chest won’t relax you.
Imaging a Serene Setting
Use imagery; visualize a relaxing experience or tranquil setting, from your memory or imagination. Consciously doing this over time will train your psyche to automatically employ visualization whenever a tense situation arises. Plan 15 minutes of quiet, personal time each day; this may mean waking up 15 minutes earlier or scheduling a 15 – minute work break. Don’t use this precious time to return calls or conduct personal chores. Rather, practice a stress – reduction technique, such as taking a walk, stretching, prayer or meditation.
Alter Your Words & Thought Process
Altering your thought process, or what psychologists term “reframing” or “cognitive restructuring,” is an excellent tool for cooling a tempestuous temper.
When your anger thoughts may become exaggerated and dramatic. Try replacing these thoughts with more rational ones. Focus on the specific problem, rather than “catastrophizing.” For instance, replace the thought, “It’s awful, and everything is ruined,” with, “It’s frustrating, and my feelings are understandable; however, it’s not the end of the world and getting angry won’t solve it.”
Also, absolute, words like “never” or “always,” give anger a power it doesn’t deserve. Statements such as “She’s never motivated” or “I always mess up” aren’t merely inaccurate, but they may also falsely convince you that there’s no way to solve the problem.
Instead, focus on the specific issue at hand, such as “she has a challenge with arriving on-time” or I could benefit from additional training on this particular task.”
Give a Hug – Get a Hug
Hugs release feel-good hormones like oxytocin which work on your brain and nervous system to make you feel calmer, loved and at peace. Why not start giving good hugs to your family and friends. I’m not talking about the awkward barely touching hugs, you’ve got to wrap your arms around that person and give a little squeeze for 10 seconds to have it be effective.
Silly humor can help diffuse rage in a number of ways, such as helping you get a more balanced perspective and unknotting a tense situation.
Taking a break to watch a humorous movie or calling someone who makes you laugh can help quench a sweltering temper.