Techniques For Anger Management
We at TCM have been teaching anger management classes for several years. One of the things we try to impress upon participants is the importance of working on their anger and stress management before it gets out of hand. The trick is to work on reducing your resting anger and stress levels before you get angry.
Below are two of the techniques we use that can help keep the anxiety down this holiday season.
Breathing for Relaxation
Inhale.
Inhale through your nose, as deeply as you can, to a count of five. Allow the air to fill your diaphragm.
Hold.
Keep the breath in your lungs as you slowly count to four.
Exhale.
Release the air through your mouth slowly to a count of five.
Repeat.
Complete the inhale-hold-exhale cycle three or more times.
Progressive Relaxation
Find a quiet place where you won't be disturbed. Sit comfortably with your back straight or lay comfortably with your arms along your sides. Close your eyes and begin to focus on your body. Breathe in slowly through your nose and breath out through your mouth. When thoughts and images arise in your mind, acknowledge them, then let them go away as you bring your focus back to your breathing. Fully experience each exhale.
Shift focus to your body. Start with your feet. Tighten the muscles in your feet and toes, hold them tense for a couple seconds, then release the tension and let your feet relax. Next, focus on your calves. Tighten the muscles in your calves, hold them tense for a few seconds, then release the tension and let your calves relax.
Repeat this through all of your major muscle groups as you move up your body. Tense your thighs, hold, and then relax. Move to your chest, hands, arms, shoulders, and finally your face. After you have relaxed all of your muscle groups, mentally check over your body from head to toe and feel for any muscles that are still tense. If you notice a part of you that is not totally relaxed, tense it up a little, hold, and then relax.
