Sometimes I get really frustrated and I need an outlet for this. E.G. if talking to my ex husband has really made me mad (we need to keep in touch cos of the kids)
I dont have a punching bag and I live in an apartment in the middle of the city, so I dont have anywhere I can go just to scream or whatever.
What are some ways I can let the explosion out rather than bottle it in. Running is out cos of my bad knee.
Comments
You can easily control it…sudden reaction is a bad habit. Realize when you are angry, stressed out, control it right then.
Have you tried music? Pick out something that always puts you in a good mood and keep it handy.
The other way to use music that has helped me is to start with one song that sort of matches how I feel, then for the next song, one that feels a little better, the next one a song where the emotion feels quite a bit better, the next either very happy or very relaxing & positive.
Get a babysitter for the children or take them to grandma’s. Spend a nice romantic relaxing evening with your husband. Explain to him what frustrates and angers you. If he loves you he will do his best to change his behavior so as not to upset you in the future. After the heart to heart conversation, hopefully you will be ready to sit on his lap and…well, you know what to do from there. Ooops…just noticed it was an EX husband…well, keep the conversation part and work with him, but forget sitting on his lap…..(my bad)
Meditation. Yoga,especially the pranayama/deep breathing exercises.
Meditation: TM ( Transcendental Meditation ) will do,you can do it being in the home,contact nearby center for initiation.
Pranayama: Contact near by yoga center. You can also visit
Try meditation to relax you. When I’m wound up I spring clean my house, put my energy into something constructive.
have a beer?
Relaxing music works well, but it’s all mental. Think or do something that you enjoy. In other words, change the subject in your head. Focus on the good and the stress will fade away.
When someone makes me mad, I just laugh at them now.
-journal it: jot it down, review it when you are more removed from situation & identify the “triggers”;
writing it out in itself, may help “let it out”
-”compartementalize” or try to isolate the moments when you lose it.
making yourself “move on” from issue & leaving it for the moment, may give you enough time/composure to face it the second time around
-take a hard look @what it is exactly, that frustrates you. a lot of times what you think is making you mad & what really is- are not the same
there may be underlying issues/themes that may be the cause or problem
-add a lifestyle change or improvement: a simple thing like walking your dog a little longer/faster or half-hr cardio will help your body physically deal w/stress better
-keep perspective & good luck
ANGER MANAGEMENT: Whenever I find myself in a situation where I would have formerly allowed myself to become angry, I count backwards form 20 to 1, as it interrupts the process. Ask yourself the question: “Is this worth upsetting myself over?” Another technique that can be applied in such a situation is to put the tip of your tongue between your two front teeth, then slide it down over the gum to where it begins to dip:- this is your feelgood switch: put your tongue there, maybe sliding it backwards and forwards a little, and say “calm” to yourself, in your mind. Or, breathe in to the count of 7, and exhale to the count of 11. If you regularly practise one of the 5 relaxation techniques on page 2, you should find yourself needing to employ your anger management skillset less often, and quite possibly enjoying life more, as well. Always remember that much of life is about the choices we make, and you have within you the power to CHOOSE whether or not to MAKE YOURSELF angry. Some people keep a wide (but loose) rubber band around their wrist, and stretch and release it whenever they find themselves backsliding, as a means of speeding up the reprogramming of their minds, but this is completely optional, and depends on the individual. I like the approach at: Also see and and and and where differing viewpoints are available. Somewhere in the above, there should be something that works for you. If not, I strongly advise anger management counselling, for not to develop an effective coping strategy is certain to have a negative impact on the rest of your life. Others, with a vivid imagination, may find the following useful: As you are doing the breathing exercise, imagine in your mind’s eye that you are in a hammock between coconut palms, on the beach of a tropical island, with a light sea breeze gently caressing your skin, and listening to the waves lapping the shore, as you watch the birds wheeling overhead, and like them, you are free to soar and swoop, playfully chasing one another, without a care in the world, with the feeling that you could go on like this forever, …………….this can be good for stress relief: maybe you prefer the mountains, or doing cartwheels underwater, snorkelling or scuba diving, so it is a good idea to use the one that suits you most.
