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| This Month's Man Polls Man Poll Number 1: If you had to choose a woman to sleep with other than your wife or girlfriend, who would it be? Top Choices (So far): Jessica Alba 79% Eva Mendez 0% Jessica Biehl 0% Beyonce 11% Rihanna 11% Man Poll Number 2: Should Eliot Spitzer Have Resigned for Sleeping With Prostitutes? No 64% Yes 36% Man Poll Number 3: Is Barack Obama manly enough to be Commander-In-Chief No 73% Yes 26% |
Get Yourself Under Control --Top 10 Anger Management Techniques Related Links Mad Men -How Anger Harms Your Health Can Women Smell Your Testosterone? Scent of a Woman -How Her Smells Affect You Bad Bed Habits That Turn Her Off Herbs and Foods That Boost Testosterone How to Improve Your Game with Women How to Get a Great Shave Is Monogamy Normal? Improve Recovery Times Between Erections Prostate Cancer -How It is Linked to a Fatty Diet Prostatic Hypertrophy-Causes and Top 10 Natural Remedies Prostate Cancer-Top 10 Signs Enlarged Prostate-Causes and Top 10 Natural Remedies Stop Burning When You Urinate 10 Superfoods for Mens Health Yoga to Strengthen Erectile Performance Yoga At Your Desk to Release Tension Foods That Help You Maintain Your Erection Normal Penis Size Get Lean Diet for Men July 31, 2012 By Alex Elson, Contributing Columnist Everybody gets angry sometimes. Anger is normal, even healthy in some situations. But there's a big difference between being angry, and totally losing it. If you find yourself losing it more than you should, you may have an anger management problem. Call it what you will ---anger, losing it, raging --- it's not a strategy for a successful life, my friend. The interesting thing is, anger and losing control seem to be on the rise. We in America are known for our "stand and fight" attitude and that's usually a good thing. But when does simple anger cross the line? And if you can't help getting angry too often, are there techniques that can help you get it back under control? What Happens to Your Body When You Get Angry? According to the Charles Spielberger, a PhD psychologist published in the American Psychological Association (ASA), anger is an intense emotion that occurs in everybody and can range from mild irritation to intense rage and fury. Along with the actual sentiment of anger, the body experiences a few common changes when one feels angry. Both the heart rate and blood pressure increase. Hormone levels adjust as one becomes angrier, as do levels of adrenaline and noradrenalin. The ASA indicates that the three main approaches to dealing with anger are expressing, suppressing and calming. Of these three, the healthiest option is expressing your anger in an assertive, not aggressive way; you should communicate to people what is making you angry. When we don’t address our anger properly, it is often turned inward, which can result in hypertension (high blood pressure) or depression. Angry people are often very prone to unsuccessful and unhappy relationships. (Read more about foods that lower your blood pressure.) Tracking the exact number of cases in which anger goes a step too far is a nearly impossible task: very rarely are these kinds of cases reported or documented. Nonetheless, an AAA study in the 1990s showed that there were, on average, almost 1,500 reported incidents of road rage every year between 1990 and 1997. Road rage represents only a fraction of the anger problem, but is one of the easier aspects of the phenomenon to put in numbers. In order to manage your anger appropriately, be it on the road, at the workplace or at home, take a look at this list of top 10 techniques to manage your anger. 1) Use Cognitive Restructuring to Avoid Coronary Heart Disease as A Result of Anger - According to the a study conducted by Dr. Andrew Steptoe and Dr. Yoichi Chida in 2009, something called "cognitive restructuring" is one way to keep your anger in check. What is cognitive restructuring? Basically, you train yourself to think of situations in a different way. Look at things differently and you react differently. Here's an example. If someone steps on your foot, and you see it as intentional, you act one way. But if you see the possibility --just the possibility --that it was an accident, you see things differently and you will react differently. In a sample group of almost 2,800 subjects, over 2,200 showed positive results from using cognitive restructuring. The doctors suggested rearranging how subjects viewed the problem as a means of combating anger. As a general rule, avoid thinking in extremes. The world is rarely all or nothing, black or white. For example, instead of saying “everything’s ruined,” say, “this is frustrating, but it’s not the end of the world.” Avoiding using words like "always" and "never". 2) Use Problem Solving to Solve Your Anger Problems -The same study mentioned above listed another logical psychological management exercise in avoiding anger: problem solving. Break your problem down into small pieces and see where the root lies. By stepping back and analyzing the situation, you will be able to calm yourself down and keep that heart rate at a healthy level. An important note that the authors included: not every problem has a solution, and sometimes accepting and facing that reality is the final step of the problem-solving process. 3) Relax, Step Back, Relax – The Obvious Answer to Combating Anger – According to a study conducted by the Red de Revistas Cientificas de Ámerica Latina, el Caribe España y Portugal (REDALYC) in 2009, simple relaxation exercises are a useful technique when trying to calm angry drivers. Conventional relaxation exercises include breathing deeply from your diaphragm ( breathe from your gut, not your chest); slowly repeating a calming phrase or word, such as “relax” (remember the movies Anger Management and Bad Boys 2 have interesting takes on words that can be used). If you can, get involved in non-strenuous exercises like yoga. Yoga can relax you and it may have the side benefit of improving your erections. 4) Change Your Environment to Keep Anger Under Control and Avoid Accidents – The folks at REDALYC also suggest changing your environment in order to keep anger and accidents down. Their study showed that angry people are more willing to take unnecessary risks that can be harmful to themselves and others. Plan ahead and schedule a 15-minute walk into your day, especially during times that may be especially stressful. If you find that you are often angry or anxious in the evening, get out of the house and try something new. A change of environment can go a long way. 5) Use Humor to Diffuse the Situation and Give Yourself Perspective – The authors of the study mentioned in points one and two also mentioned humor as a type of psychological coping-mechanism when dealing with anger and trying to avoid heart disease. It is important to note that using humor doesn’t simply mean laughing a problem off. Laughing it off is simply just a way of suppressing anger. Instead, we can use humor to look at the situation in a different light, perhaps from another person’s point of view. Often times, when we are at our angriest we can be very irrational. Draw a quick picture of yourself to diffuse the situation. What may seem like a very frustrating and unfair situation from the inside might be rather comical from the outside. 6) Meditate to Reduce Anger, Anxiety and Neuroticism – A study at Buenos Aires University in 2012 showed that undergraduate subjects showed a reduced level of anxiety, hopelessness, neuroticism and overall anger when practicing meditation. Each of us meditates in a slightly different way, but a few of the key elements include a quiet, comfortable space, good posture, steady breathing, and intense focus. 7) Use Guided Imagery Techniques to Reduce Overall Anger – The same study in Buenos Aires listed guided imagery techniques as a way to reduce anxiety, respiration rate and overall anger. Guided Imagery and Meditation are similar in many ways, but guided imagery is often considered a looser term, with looser constraints. Take a look at Health Journey’s advice page for those wishing to give guided imagery a test run. 8) Socializing Helps to Reduce Stress – According to a study conducted by the University of Miami School of Medicine in 1997, social support groups proved helpful for hospital staff dealing with high levels of stress due to their work. Talking about stressful and anger-inducing situations with other people who share the same experiences is another psychological way to combat growing anger problems. 9) Massage Therapy Reduces Stress – The University of Miami study mentioned above also noted that brief massage therapy had similar results for angry hospital staff. The 100 hospital employees who participated in the study reported decreased fatigue, confusion, depression and anxiety following a brief massage. 10) Muscle Relaxation Reduces Stress, Anxiety and Fatigue – The third and final aspect of the University of Miami study deals with muscle relaxation. While muscle relaxation and meditation are certainly very similar, there are some very distinct differences. Meditation deals with both the psychological and physical focusing of the body. One interesting muscle relaxation technique involves clenching groups of muscles for a period of 8 seconds (i.e. focusing on the face, then the chest, then the arms, then the legs, etc.) while inhaling, then exhaling slowly and letting those muscles go lax. Anger management can be a very serious problem, and while this list of fun and sometimes unconventional strategies is helpful, a psychiatrist may be necessary for anyone whose angry inclinations lead them to thoughts of hurting themselves or others. Hopefully, anger is a fleeting a sensation for most of you and small things like a 15-minute break of your daily routine or an introspective and humorous drawing can help bring a little extra happiness into your day. Learn more about the basics of keeping your erectile healthy: Foods That Strengthen Erectile Performance Stop Burning When You Urinate Normal Penis Size Bad Bed Habits That Turn Her Off Eating Soy Reduces Sperm Count Whey Versus Creatine -Which One Is Better? Why Asian Men Don't Get As Much Prostate Cancer |
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