Deal with anger quickly and efficiently by using Inbreathe’s relaxation script. It helps you in controlling and managing your anger when it occurs.
It’s time to take a step back, pause, relax…. to confront anger in a healthy and productive way.
Anger is a completely normal, usually healthy human emotion and you have the power to choose how to deal with this emotion.
Managing your anger does not mean keeping it inside you and holding it in. It doesn’t mean not feeling anger. Anger management is working through the behaviours that result from being angry.
So take this opportunity to relax and take some time out just for you, to help you feel centred and calm.
Don’t’ push the anger away. Feel it. Allow yourself to notice this feeling, not reacting to the feeling at the moment. Just observe. Remember: emotions are neither right nor wrong… they just are.
Take a deep breath in. Hold your breath for a moment, and now breathe out.
Breathe in… hold that tension…. and now breathe out…. feeling the tension release with your breath.
Breathe in…. and out…….
Continue breathing in this manner, slowly…. deeply…. and let your body relax a little with each breath.
Now, turn your focus again to how you are feeling. Notice the physical sensation of anger. Where in your body is the anger stored? Are you clenching your jaw or your fists? Do you tighten your shoulders when you are angry? Maybe you experience it in your stomach or in other parts of the body that manifest the physical symptoms of anger.
Many of these physical symptoms are uncomfortable. Relieve these symptoms by progressively relaxing your muscles.
Begin by taking a moment to relax your shoulders. Choose what works best for you. Release the tension by dropping your shoulders or tightening the muscles and then letting go. Repeat as many times as necessary.
Now move to your hands and arms- first tighten your hands into fists. Feel the tension in your hands and arms. Hold…. tighter…. tighter…. and relax. Let go, allowing your hands and arms to be relaxed, loose, and limp. Notice the difference between tension and relaxation.
Move your attention to your face and jaws. Relax your face and jaws, tensing first and then releasing. Repeat as desired. Feel the tension leaving your forehead, your eyes, cheeks, jaws, until your feeling relaxed and calmer.
Scan your body to identify other areas of tension. Relax each area that feels tense…. scan your body from head to toe…. relaxing each part of your body.
Notice how you are feeling right now physically and emotionally.
What is truly impressive is that you are controlling anger, just by the fact that you have not reacted with angry outbursts. You have made a choice to deal with the anger in a healthy manner.
Affirmations also help with dealing with anger. Here are a few of Inbreathe’s favourites:
I admit that I am feeling angry right now, and I accept how I feel.
I have the power to control my reactions.
I can fully experience this anger, yet wait before I take action.
I release negative emotions and open my heart in forgiveness.
I let go of anger and approach life with peaceful understanding.
I can feel anger, being in control and calm at the same time.
It’s okay to feel angry.
Pay attention to how you are feeling. How are you feeling, physically? Let your body relax by releasing areas of tension.
How are you feeling, emotionally? Realize that emotions come and go…. anger can come and go…. it is not permanent. You only have a small amount of time, where you need to practice self-control, than the anger is no longer overwhelming or limiting.
Sometimes you may feel less angry… just as angry… or angrier now than you were at the beginning of this relaxation session. This is normal and acknowledging and knowing what to do with anger takes time and patience and motivation.
Release the remaining anger by expressing it in a way that works for you and does not harm others. Do not keep your emotions inside… you have a choice on how to express them.
Take deep breaths, by breathing out the anger or breathing out in relaxation, letting it go with each breath.
Some other ways are: journaling, exercise, talking through the anger with someone else… don’t be afraid to experiment and discover what works for you.
Once the anger is manageable and you are feeling more in control, it is a good idea to face the situation that caused the anger and take action to change the situation, to avoid a similar occurrence in the future. Sometimes just accepting the situation and letting it go is reasonable.
It is your right to feel emotions and to express the emotions in healthy and productive ways.
Finish off the relaxation script with some deep breathing:
Breathe in deeply…. and breathe out…..
In and out…. feeling calmer with each breath
In and out….
In and out….
Repeat as many times as necessary.
Acknowledge yourself for working through anger with relaxation.
Count from 5 to 1. Imagine that right now, you are at a 5, and that when you reach 1 you will be feeling awake and alert, yet calm, peaceful, and relaxed.