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tips and suggestions for a lighter life

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By Mariana Sanches

On 12.04.21

Anyone who has never been angry is either lying or not human. Inherent in human existence, anger is an emotion that everyone, at some point in life, feels. According to psychologist Jaciara Michelle Gaspar (CRP 08/28341), this emotion can indicate a discomfort caused by temporary or permanent changes in the environment. β€œMany people believe that feeling angry is ‘bad’, that it doesn’t do ‘good’, but when we talk about emotions and feelings there is no good or bad, after all everyone is important, and what we need to learn is to manage our reactions in each situation . ” How about learning to better deal with this feeling in different situations? Check out the professional’s tips and suggestions:

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1. How to control anger in the face of frustrations

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Self-knowledge is a great strategy to deal with the discomfort of frustrations, as well as the acceptance of the situations that cause them. Changing what you were doing and / or the environment can help to reduce the intensity of the anger you are feeling and to react in a more calm and assertive way.

2. How to control anger at home / with family

When we are confined for a long time at home it is important to provide pleasant and relaxed moments with the family. It can be watching a movie that everyone likes, investing in games that stimulate interaction, a different meal, in which everyone can help prepare and other creative activities that please everyone and provide a pleasant and out of routine time.

3. How to control rabies in children

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Like adults, children need to learn to identify what they are feeling and how to express themselves. Encouraging little ones to talk about their feelings, emotions and what happened can decrease the chances of expressing themselves by hitting or shouting. Validating children’s speech and feelings is essential for them to learn to manage anger!

4. How to control your partner’s anger

Dialogue between couples and respect for each individual’s space is essential so that moments of conflict can be resolved in an assertive manner. Signaling the partner when a situation was unpleasant and expressing feelings in empathic conversations can facilitate the understanding and resolution of the conflicting moments. Having relaxed and pleasant moments for the couple is important and can also help.

5. How to control your friends’ anger

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Friends are very important and so that moments of anger do not end these relationships, it is necessary to practice dialogue and respect for the space and personal characteristics of each one. As in the relationship between couples, it is worth pointing out when a situation causes discomfort!

6. How to control anger at work

Taking one (or a few) breaks during the work routine can help to balance the tension caused by the demand for productivity and other common situations in the work environment. Having coffee / tea or water, talking to a colleague about a non-work-related subject, sharing your attention and focus for a moment can alleviate your emotions when they are on their feet. When leaving the table or talking is not possible, paying attention to your breathing (inhaling and exhaling) and the environment is also an alternative to try to be more calm.

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7. How to control anger in games

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Games are great at encouraging competitiveness and winning is what everyone wants, right? But just like in real life, losing is also part of the game! The important thing is that the player learns that his performance in the game does not define him and that he can try again if he does not win. Pausing the game for a while can relieve anger. Take the opportunity to do another activity or to relax.

8. How to control rabies in PMS

The emotional reactions of this period are perhaps the most delicate to learn to manage, this is because who has a uterus undergoes intense hormonal changes during these days. So, learn to identify the signs of your body, respect the days when you don’t wake up in the mood, schedule a time to relax, have a tea or eat your favorite food. Remember, too, to do a physical exercise that is pleasant for you and that increases the frequency of your self-care.

9. How to control anger in the face of a loss

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All losses, whether socially recognized or not, arouse diverse emotions that can be unpleasant. Grief is a process of reframing, of adaptation and that needs to be experienced. Do not try to stop what you are feeling, look for someone with whom you feel comfortable talking about it! Respect your mood swings, avoid comparisons and seek help when you feel the need.

10. How to control anger when the situation gets out of your control

Some situations are not under our control and dealing with this can be uncomfortable. Reflect on these situations, on the importance of this sense of control can help to manage anger. Feeling in control can provide relief, but if it makes you feel unpleasant emotions it is possible to change and learn to live without controlling everything!

11. How to control anger due to overload of studies

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The accumulation of activities and the demand for good performance are frequent in the routine of many of us, when you feel like this, plan to take breaks during your tasks and direct your attention to your breathing and the environment where you are. Avoiding spending many hours in a row studying, shifting your focus to activities that make you relax and having a healthy sleep routine can help improve your concentration and manage your emotions.

12. How to control anger with excessive exposure to technology / social networks

Even what we like to do can make us irritable and angry. Constant changes in global information, exposure on social networks and virtual cancellation are common practices today and can negatively affect our mental health. It is important to recognize when excessive information and uncontrolled exposure to social networks need moderation and self-control. Calculate how much time of your day you devote to news and social media, practice your time management, maintain personal contact with family and friends, devote time to other enjoyable activities and reflect when people around you comment on what you are going through too much time on digital media.

To learn how to deal with anger more appropriately and easily, it is necessary to accept what you are feeling, identify the situations and environments in which this emotion happens more frequently and intensely, and develop skills to react, in a more conscious and assertive manner, when expressing this feeling. emotion. In some cases, when emotions are causing damage to your routine and suffering it is important to seek help from a qualified professional to develop social skills and self-knowledge! How about continuing to work on your emotions? Check out these tips on how to control anxiety and have a lighter life.

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