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A feeling that overwhelms us, anger is (often) very complicated to manage. Fortunately for the impulsive, researchers have identified the ideal method to reduce your irritation. There she is !
If you are angry and impulsive, you probably have phases of anger that are quite intense and difficult to control. To remedy this and calm yourself down, two methods are well known. The first is based on isolation and gently seeking calm, with exercises such as meditation or deep breathing. The second is to let off steam to relieve emotional overload, by going for a run or hitting a punching bag. Which is the best? Find out what the researchers discovered!
Good in his body, good in his head!
Opt for calm activities to reduce your irritation
In order to choose the most effective method for reducing anger, researchers carried out a study, published in the journal Clinical Psychology Review. They analyzed 154 studies, including more than 10,000 participants, and determined two types of activities: those reducing arousal (breathing exercises, meditation, mindfulness) and those increasing it (sports activities).
Results ? Activities that reduced arousal significantly reduced the anger and aggression of the people who practiced them. On the other hand, these exercises are effective regardless of the sex, age, culture or social status of the participants. Furthermore, they work regardless of how the activity is performed: by watching videos, consulting a therapist, or attending group or individual sessions.
Conversely, activities that increase arousal such as sports have been shown to be generally ineffective. Hitting a punching bag (for example) would therefore not be beneficial for managing anger, even if we stick the photo of our husband/wife/boss on it (the choice is yours).
So in the case of significant irritation, avoid letting off steam and prefer a meditation session with relaxing virtues. These are easily accessible, in particular via your smartphone (free mobile applications, Youtube, Deezer, etc.). Calm activities like sewing, puzzles or reading could also do you a lot of good!
Slide: Anger: 10 things to do to calm down (before you break down…)