Вправи з управління гнівом, які допоможуть вам залишатися спокійними

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Вправи з управління гнівом
Вправи з управління гнівом

Чому вправи з управління гнівом працюють

Більшість з нас відчували себе роздратованими під час великої сімейної суперечки або під час застрягання в заторі по дорозі на роботу. Важливо навчитися контролювати управління гнівом. Адже в такому стані можна наробити багато помилок. Хоча в стані гніву добре себе не відчуваєш, він може допомогти нам відчути мотивацію змінити речі, які не корисні для нас, наприклад, проблеми у стосунках або незручні робочі ситуації.

Гнів – це сильні емоції. Якщо не вжити заходів, це може призвести до відчуття нещастя або стану депресії. Це також може змусити вас діяти безпідставно або агресивно. Це може призвести до соціальної ізоляції, проблем зі здоров’ям та жорстокого поводження.

Деякі люди частіше відчувають гнів, на відміну від інших. Люди, які переживають сильний стрес, можуть мати проблеми з контролем свого гніву. Дослідники виявили, що діти з психічними захворюваннями та дорослі з черепно-мозковою травмою також частіше страждають від гніву.

Дослідження показали, що вправи з управління гнівом покращують самопочуття та зменшують кількість спалахів гніву. І якщо ви намагаєтеся заспокоїти свій гнів, ці вправи можуть вам допомогти.

Вправи для управління гнівом, які необхідно спробувати

Спалах гніву може завдати шкоди вам і людям, які вас оточують.

Хороший спосіб заспокоїти гнів та запобігти будь-якій шкоді – це використовувати вправи для управління гнівом. Ці методи працюють, спочатку заспокоюючи вас, а потім допомагають рухатися вперед позитивно.

Використовуйте такі вправи для управління гнівом у будь-який час, коли відчуваєте, що ви втрачаєте контроль над собою, до тих пір, поки ви не відчуєте спокою:

Навчіться дихати

Коли ви злитесь, ви можете помітити, що ваше дихання стає прискореним і поверхневим. Один із простих способів заспокоїти своє тіло і зменшити гнів – це уповільнити і поглибити дихання.

Спробуйте повільно дихати носом і видихати через рот. Дихайте глибоко животом, а не грудьми. Повторюйте такі вдихи, доки не відчуєте спокій.

Прогресивне розслаблення м’язів

Напруга м’язів – ще одна з ознак стресу, яку проявляє ваш організмі, коли ви злитеся.

Щоб допомогти заспокоїтися, ви можете спробувати прогресивну техніку розслаблення м’язів. Вона передбачає повільне напруження, а потім розслаблення кожної групи м’язів у тілі, по черзі.

Подумайте про те, щоб почати з верхньої частини голови і перейти до пальців ніг, або навпаки.

Уявляйте себе спокійними

Візуалізація місця відпочинку може допомогти вам зменшити свій гнів. Посидьте в тихому, зручному місці і на кілька хвилин закрийте очі. Нехай ваша фантазія не зупиняється.

Думаючи про омріяне місце відпочинку, подумайте про дрібні деталі. Які запахи відчуваєте, які звуки навколо? Подумайте, як спокійно і добре ви почуваєтесь у цьому місці.

Рухайся

Окрім того, що рух корисний для організму, регулярні фізичні вправи дуже ефективні для зменшення стресу. Спробуйте робити вправи щодня, щоб утримати стрес і гнів під контролеи.

Для швидкого способу керувати гнівом вирушайте на прогулянку, їзду на велосипеді чи біг. Або займіться якоюсь іншою формою фізичної активності, коли відчуваєте, що гнів зростає.

Розпізнайте те що вас злить 

Зазвичай люди знову і знову зляться на конкретні речі. Витратьте трохи часу на роздуми про те, що вас злить. Докладіть зусиль, щоб уникнути цих ситуацій або мінімізувати їх, якщо це можливо.

Наприклад, це може бути закриття дверей у кімнату вашої дитини, коли вона не прибирає свої речі, замість того, щоб злитися на безлад. Або це може бути використання громадського транспорту замість того, щоб їхати на роботу на власній машині, якщо вас легко злять дорожній затори.

Зупинись і послухай

Коли ви ведете гнівну суперечку, ви можете усвідомити, що робите погано і говорите недобрі речі. Зробіть зусилля щоб зупинитися і вислухати іншу людину в розмові перед тим, як реагувати, це може допомогти зменшити ваш гнів і дозволить краще реагувати та вирішувати ситуацію.

Перш ніж відповісти, добре подумайте. Скажіть їм, що вам потрібен час на роздуми, якщо ви відчуваєте необхідність охолонути, перш ніж продовжувати розмову.

Змініть своє мислення

Гнів може змусити вас відчути, що справи гірші, ніж є насправді. Зменште свій гнів, замінивши негативні думки більш позитивними. Ви можете зробити це, уникаючи категоричних слів, таких як «ніколи» або «завжди».

Інші хороші стратегії включають дотримання збалансованого погляду на світ і перетворення ваших гнівних вимог у прохання.

Уникайте і не зупиняйтесь на одних і тих самих речах

Ви можете проокручувати в думках ту саму ситуацію, яка вас нервувала знову і знову, навіть якщо проблема вирішена. Це називається переживанням. Переживання дозволяє гніву продовжувати накопичуватися і може спричинити подальші суперечки чи інші проблеми.

Спробуйте відпустити те, що викликало ваш гнів. Натомість спробуйте поглянути на позитивні сторони людини чи ситуацію, яка вас засмутила.

Знайте своє тіло

Коли ви злитеся, ваше тіло, як правило, сильно збуджується. Частота серцевих скорочень, кров’яний тиск, швидкість дихання та температура тіла можуть збільшуватися. Ваше тіло також виділяє певні гормони стресу, які переводять ваше тіло в підвищену готовність.

Зверніть увагу на своє тіло, коли ви злі. Дізнайтеся попереджувальні знаки гніву свого тіла. Наступного разу, коли ви відчуєте ці попередження, ви можете опанувати себе або спробувати техніку розслаблення.

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