3 Relaxation techniques to relieve anger & bull; hello healthy

Relaxation is one technique that can be used to reduce tension and anxiety. When the body and mind relax, often automatically, the stress that causes muscle tension is ignored. No wonder one of the uses of relaxation is to control emotions, especially anger.

What happens when we are angry

Maybe we don't realize it, but there are a number of changes that might occur when we're going to be angry, including:

• Pulse feels tight
• The heart feels louder
• The jaw feels stiffer
• The whole body feels hot
• Feelings of restlessness
• Faster speaking speed

The more a person thinks about his anger, the more angry he becomes. When you are aware of the first warning signs of your anger, it is best to take a break, to avoid things that could ignite your emotions. You can then fill this interval with relaxation.

What are some relaxation techniques to relieve anger?

Relaxation to relieve anger consists of several techniques that can be done, including:

1. Muscle relaxation techniques

As the name suggests, muscle relaxation techniques are used to help reduce muscle tension. This technique also helps us better understand the body, so we hope we can control it. It should be noted that people with muscle problems or low back pain are not advised to use this technique. Muscle relaxation techniques can be done by:

• Tense up and letting go
  This technique is done by tensing the muscles for about 5 to 10 seconds, then relaxing them for about 30 seconds.
• Letting go
  Different from tense up and letting go , this technique is actually done only by relaxing the muscles without tensing them first.

2. Breathing relaxation techniques

According to the National Safety Council, this breathing technique is one of the easiest relaxation techniques, considering that breathing is one of the activities we often do. In addition to reducing anxiety and reducing stress, this technique can also improve the breathing process in the body. The steps that can be taken in this technique include:

• Calm yourself
• Inhale through your nose for a count of 3, then hold for 5 to 10 seconds
• Exhale the air through your mouth slowly

3. Guided imagination techniques

Just as the name suggests, this technique is done by imagining something or imagining something. In addition to managing stress, several studies have shown that this technique is also able to reduce sleep difficulties experienced by some ages, such as the elderly (elderly).

In this technique, you are trained to focus only on pleasant imaginations, and to use these imaginations to dispel negative imaginations. This technique can be guided by yourself as well as by others.

Relaxation doesn't just close your eyes

A psychologist, Lucia Peppy Novianti, suggests doing regular relaxation in the morning when you wake up or at night before going to bed, in order to get relaxation results for optimal anger relief. Getting used to relaxation is able to break down the tensions of the mind and muscles. Often times, emotional outbursts occur because the self and the mind have been in a tense state for too long. Sitting or lying down relaxed, catching your breath and trying to feel what is happening to the body from toe to head, and playing soft music, can also help in the relaxation process.

A report from the Joanna Briggs Institute even reveals that music can be used to reduce anxiety, help relax, and increase feelings of happiness. This is because music can help relax muscles. Some music that has soft notes and contains motivational lyrics can also change the mood of the listener. Apart from music, relaxation can also be done in other ways, such as jumping, rubbing your back, massaging your body, inhaling delicious aromas, and many more.

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