If you need to release some of your pent-up negative energy, here are some healthy ways to do so: Do some breathing exercises: when having a strong emotional response, you may notice your breath getting faster and shallower.
By regulating your breathing, you can get more oxygen to your brain and help yourself calm down. A good technique is breathing: breathe in for four seconds, hold for seven, breathe out for eight Progressive muscle relaxation: one of the ways our bodies respond to heightened emotion is with muscle tension.
Relieving that physical tension will help your mind relax too. Lay down and work your way through each muscle group : tense as you slowly inhale, and release as you slowly exhale. If you prefer some instruction, try a guided audio. Meditate: Meditation can be a great way to connect with your feelings, but it can also help you create space between your thoughts and emotions as you settle into self-awareness.
Exercise: Physical activity is a mood booster, helps you regulate stress and adrenaline, and is a healthy way to release pent-up energy. If you can, try going for a run and really focus on your feet hitting the ground. If you prefer instruction, see if your local gym has online classes or search for your favorite type of workout on YouTube.
Yoga: If you prefer low-impact workouts, yoga is a great way to get your body moving in a meaningful way. Yoga Pose has an online directory of poses searchable by symptom like anxiety or back pain and has categories including poses for calmness. Vent: Ruminating on your anger only perpetuates it, so give yourself some time to let it all out with a trusted friend. This can help you process a situation and calm your brain down so you can approach the issue with a more level head.
You can then decide which items you can change and write down ways that you can change them. Recognizing things that you cannot change. There may be things that you can do nothing about. Simply writing them down is often helpful.
Reminding yourself that some things are beyond your control also helps. Letting go of the wish that you could change them may be hard to do. You may need to remind yourself daily or many times throughout the day that these things are beyond your control. Making changes to help reduce your anger and frustration.
For example, if your child's television programs bother you, move the television into a room where you can shut the door. Or you can wear earplugs if noises, such as the television or radio, seem louder than usual. Health Tools Health Tools help you make wise health decisions or take action to improve your health. Actionsets are designed to help people take an active role in managing a health condition. Grief: Coping With Grief. Credits Current as of: September 23, Top of the page Next Section: Health Tools.
Previous Section: Related Information Top of the page. As such, I found fascinating the research of the team at the University of Cardiff that waking-life psychological experiences, particularly frustration, directly tie in to the dream state in the form of nightmares. When study participants were frustrated, they reported having more frightening dreams and described those dreams in negative terms. According to the researchers, the nightmares represent the psyche attempting to process and make some sense of the experiences that were psychologically distressing while awake.
This finding by researchers at the Massachusetts Institute of Technology caught me off guard. I thought people who smiled a lot were generally optimistic and cheerful. Yet, as careful analysis of smiles shows, not all smiles are indicative of the emotion of happiness.
To prove their hypothesis, the researchers had study participants complete two types of task, one designed to frustrate and one not, and scanned their faces after they completed the task and hit the submit button which deleted the frustrating task but accepted the control task.
While the smiles that appeared looked similar, the frustrated smiles disappeared quickly compared to the genuine smiles. Frustration is a fundamental human experience, so it will be interesting to see where this research leads. Both feel anger and frustration, yet men tend to accept and embrace the emotions, using them to their advantage.
Women, on the other hand, view anger and frustration as counter-productive. In the study, men felt ineffective when told to hold their emotions in, while women did not feel constricted when asked to do so.
Similarly, researchers found a correlation between men being assertive and expressing anger outwardly, but not in women. Furthermore, women viewed their anger negatively, generally calling it frustration, while still using that anger to help bring about change. Due to social expectations, women tend to camouflage their anger and frustration, yet find alternative routes to get results they want. What causes the buildup of physiological and psychological response that results in emotions such as anxiety , overwork, despair, distress, frustration and more?
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