What are good techniques to relieve anger and stress??

Question

I workout three or four times a week.......I know that helps but what else?

Answer 1

EXERCISES TO
RELIEVE STRESS

Here are some exercises for your mind, for
your spirit, and for your body that will help
you relieve your stress, even when you can't
remove the stressors.

Breathe for r e l a x a t i o n
Most of us take breathing for granted.
But in stressful situations, our breathing can go
out of whack and we don't even notice.
This can lead to anxiety, muscle tension, and headaches.
Something as simple as a deep-breathing exercise done 1 to 2 minutes
several times a day for 5 to 6 weeks can relieve many stressful feelings.

Try this exercise and see if it helps you.

First, make sure you are in a comfortable position.

Second, inhale slowly through your nose for a count of four.

Third, exhale slowly through your mouth for a count of eight
(or at least longer than
you inhale), letting go of any tension you feel.
Relax your shoulders, chest, and
stomach muscles as you exhale.

Repeat these steps for a few minutes.
Breathe smoothly and comfortably.
You will feel your body relax.

Relax your muscles

When you're stressed, your muscles tense.
Without even knowing it, you may spend your
days with hunched shoulders or clenched fists.
With progressive muscle relaxation, you can
Teach yourself to recognize muscle tension and to relieve it.
First, find a comfortable position, either sitting or lying down.
Starting with your hands and
continuing on to the biceps, shoulders, head, and face,
then down the back to the buttocks,
thighs, and lower legs,
tighten or clench each muscle group for 5 to 10 seconds, then release
for 20 seconds while you breathe normally.
Repeat this exercise on the areas where you
notice the most tension.
(Be careful with the neck and back muscles--tensing and releasing
should be slow and sustained.
Twisting, jerking motions could result in muscle or spinal
damage.)

Yoga and other exercises are excellent relaxers.

Use imagery.

You were great at it when you were a kid--
remember daydreaming during history class?
Imagery is just another way of saying "use your imagination."

Try these imagery exercises:

Receptive imagery




Sketch a scene in your mind, such as a day at the beach.
Now you're actually there.
You can feel the ocean breeze and hear the seagulls.
Dig your toes into the sand and let yourself relax.
Let your thoughts come naturally.

Imagery for achievement

Imagine in full detail something that you want to accomplish (such as winning a race).
Visualize yourself on the racecourse,
visualize yourself reaching deep for a second wind on the big hills,
then visualize yourself crossing the finish yourself crossing the finish line.
Feel your mood and attitude improve.

Color imagery

Focus on a color that you associate with tension and change that color to one of relaxation.

Guided imagery




Imagine in full detail a place that you know well and
that brings good memories and a relaxed mood.
Focus on the scene and the smallest details that
will make you feel that you're actually there,
experiencing the warmth of the place all over again.

A well-balanced fitness program consists of regular
exercise and relaxation, good nutrition, and adequate
sleep. If you include these good habits each day, you will
have more energy to withstand the effects of stress.

Exercise can have a calming effect that makes you feel,
think, and perform better. A recent study from Boston
University suggests that 20 minutes of aerobic exercise in
the morning will cut stress for up to five hours. Exercise
(at any time) works for many reasons. When you
exercise, your muscles contract and relax, releasing
tension, diffusing stress and increasing your metabolism.
Exercise burns off the stress hormones that linger in your
body and your body releases endorphins--your
"feel-good hormones." Aerobic exercises, such as brisk
walking, swimming, jogging, cross-country skiing,
bicycling, or rowing can release chemicals in the brain
that reduce depression and stress. Get some physical exercise.

***************************************************************************

CHANGE YOUR HABITS...

Whether you have control over the situation that's causing you stress or not, you can have
control over your reaction to the situation. Managing your reaction to stress changes a
passive role into an active take-charge role. By consciously controlling your attitude and
your time, you can cope with the stresses of daily life. Here are some suggestions.

...TO REDUCE YOUR STRESS

The first thing to do is to take stock of your life and your stressors.
Review the stressors in your life.
Is there any way you can eliminate or reduce some of them?
Reduce the problems and you'll reduce the symptoms.

Identify your stressors.

Examine your diet.
What you eat can contribute to your stress. Caffeine,
sugar, alcohol, and other common substances can trigger
the stress response or nervous irritability. On the
other hand, eating fruits and vegetables will help you

Fight the stress.

Having a balanced diet keeps us feeling fit. Every day
you should eat a variety of foods such as fruit,
vegetables, whole grain breads, cereal, lean meats,
fish, poultry, and low-fat dairy products. Avoid
excessive sugar, salt, fat, caffeine, alcohol, and
crash or fad diets. The food pyramid on this web site
is rich with delicious, good-for-you recipes. The food
and nutrition webzine is also an excellent source for
healthy eating. Eating regular meals in a relaxed
setting will help to reduce your stress, too.

Quit Smoking

Nicotine doesn't relax you; it increases nervous irritability.
While quitting a habit can be a stressful process,
you'll feel much better physically and mentally once you've quit.
smoking.

You can reduce stress through a strenuous workout and by just sitting and closing your eyes.
Exercise can have a calming effect that makes you feel, think, and perform better.
Explore some of the breathing, muscle relaxation, imagery,
and physical relaxation, imagery, and physical exercises that can help you relax.

Exercise your mind,
Spirit, and Body.
Make time for r e c r e a t i o n.
Enjoy yourself.
Become involved in leisure activities that are both peaceful and playful.
Find out what activities or hobbies bring you pleasure.
Indulge yourself regularly.
These joys can counterbalance the stressful irritations in your life.

Can't think of a recreation you like? Explore some of these:

Seek out and relate to people.

Caring about others can reduce your own stress.
We all need to give and receive love, appreciation, and emotional support.
We need to hug, laugh, and share our feelings with
family, friends, and even our pets. Develop a circle of friends and supporters.

Change your outlook.

In addition to the daily events that
cause stress, your thoughts and
behavior can add to your problems.
Does a simple setback cause you to
think that you're a total failure and
you're never going to be successful?

Does a bad date lead you to believe
that you're going to spend your
entire life alone? Are you a passive
person who lets others walk all over
you?

Keep a positive attitude.

Focus on the positive side of the situation.
See if you can turn the problem into an opportunity
to try something different. Give yourself a pep talk
or repeat certain sayings like, "things could be worse,
" or "every cloud has a silver lining."
Looking on the bright side lightens your load.

Reduce your frustration and anger.

Human beings are not perfect. You might not like the way the
world is run. You might not like certain things about yourself
or your life. But, rather than be frustrated by things you cannot
change, try to accept them and work around them. Instead of
pushing and rushing, slow down a little and think about your
choices. You can turn frustration into relaxation, even if you
are stuck in a traffic jam. For example, instead of feeling
aggravated by the situation, use that time to stretch your neck
and to breathe deeply. It is important to look at problems in
different ways and try a new strategy.

Put problems in perspective by being realistic.

Do you worry about things that never happen? When faced
with a problem, think about the advice you would give a
friend in the same situation. How important is the
problem in the course of your life?
In a year? In a week?

Decide what is worth fighting about and let go of
unimportant hassles.

Manage your time.

Get in control of your time instead of having it drift away.
Learn to set limits for yourself and say "no" to others.
Make a "to do" list, putting the items on the list in order of
importance. Then break down the tasks into manageable bits
and combine the ones that can be done together, such as
errands, phone calls, and paperwork. Use waiting time to do
brief tasks such as reading a saved article, planning upcoming
events, or revising your "to do" list. It is a wonderful feeling to
check off today's entries; you feel like you got something done
and you did.

Set realistic, obtainable goals and meet them.

One of the major causes of stress and depression is a feeling of going nowhere,
a feeling that life is just passing by.
Think about your life and values and hopes.
Imagine your ideal life and what steps you can take to
Imagine your ideal life and what steps you can take to get a little closer to your dream
. Write down your thoughts, and set up small realistic steps that you can reach.
Your goals do not have to be grand: think about planting a small vegetable garden,
reading a book, or going camping with friends.
The point is to set up a plan of action and follow through on it by taking small steps.
With a goal in mind, you will be amazed at how stimulated and uplifted you will feel.

Laugh. Keep your sense of humor. Laugh a lot.

Humor and laughter can:
Brighten your mood and improve your sense of
well-being.
Facilitate positive social interaction.
Reduce anxiety, tension, depression, anger, and
hostility.
Lower your stress level.
Exercise your heart and cardiovascular system
Reduce pain.
Can't figure out how to get started?
Go see a funny movie or
read a funny book. Keep a humor journal with all the funny
jokes and stories you hear each day. Tell a joke. Laugh at
yourself. Look for the funny side in a situation. Hang out with
happy people. Put on a happy face. Use humor instead of
anger!

Reach out for help.

Answer 2

For getting rid of anger and stress, do something that you really enjoy doing. If you can, do it with someone whom you feel nice around, I mean like someone who you think is fun to be with. Whether it goes or not also depends on the reason(for the stress, etc.) and how much you concentrate on it. I mean if you do stuff to relieve stress and anger, but while doing it if you think .. "I'm doing this to relieve my anger" then it won't be much help. You should also meditate on the cause of your anger.. or just sit quietly(preferably outside in a breeze) and think why are you getting angry and whether it is rational or not. You may not take me seriously though, i'm just a 15 year old guy.

Answer 3

Have sex. It truthfully is a GREAT stress reliever. Just don't get (or get anyone) pregnant. That could cause more stress than it relieves! : )

Answer 4

I like to take a firearm, go out to a target range, and practice my shooting. It's good discipline, and relieves a lot of tension.

Answer 5

Dude I love to hit the road and head for the mountains listening to my music; unfortunately I MOVED and live in SAO PAULO BRAZIL where I´d like some advice on this too.

Answer 6

Shooting ranges......They are fun, or if you haven't shot before, very educational. I took my sister there when she was having a meltdown, now she owns more guns that a normal armory.....lol.

They are very good for stress/anger issues, especially with women.....I'm not sure about men, though. Men allready have more crimes committed than women so maybe not a good idea for a guy with anger issues...

I know it is good for us women, though....

Answer 7

a long hot bath and a massage from your partner or spouse
Sex can work :P
followed by listening to your fave tunes and zoning out afterwards

Answer 8

play tough spots like tennis, rugby, rounders and etc
for stress simming is the best or spa

Answer 9

Break something,
go out for along fast walk..

Answer 10

Get a punching bag my friend, that works wonders for me.

Answer 11

for me I go for a comedy movies or cartoon show.