By Ayesha Ayath Aslam
Contrary to the common belief, Researchers found that venting does not help with cooling off the rage. That moment of ease and good feeling after venting, might even reinforce aggression.
The activity you choose to do to “turn down the steam”, which will either increase or decrease the physiological arousal, certainly affects your anger
In simple terms, it is the state of increased body and mind activity. Higher the physiological arousal, higher are the risks of it being counterproductive. So what contributes to it?
Venting your anger out on someone or screaming won’t help you calm down. You sure don’t want to fuel your anger, so do not turn to physical activities — jogging, boxing, vigorous workout, etc. It may improve your health, but not your mood. However, exertion may be beneficial if the activity is fun.
So how to blow off the steam, if not by running, ranting, screaming into a pillow or punching a bag? These scientists who reviewed 154 studies suggested a few arousal-decreasing activities that help tone down temper.
Next time you find yourself in an enraged state, simply count to 10 or even 100. This makes time for the arousal to dissipate, in turn reducing your anger.
Start practicing meditation at home which soothes your nervous system, allowing you to remain emotionally sound. Whereas mindfulness activities like — journaling, a warm bath, engaging in a hobby — helps you reflect on yourself and increase emotional awareness. It is important to validate your emotions and process them healthily.
Told this before, saying it again — practice deep breathing or diaphragmatic breathing or any breathing techniques which will make you feel calmer. Yoga is one such activity that includes focusing on your breathing, and is really helpful.
Tighten and relax your muscle groups, one at a time in a specific pattern. When in a fit of rage, find a quiet spot, sit down and start by lifting your toe upwards, and release. Squeeze your calves, and release. Clench your fist, let go. Similarly, work your way up your body.