Dua For controlling your anger In Arabic
أَعُوذُ بِاللَّهِ مِنَ الشَّيْطانِ الرَّجِيْمِ
Dua For controlling your anger In English Transcription
A’oothu billaahi minash-Shaytaanir-rajeem
Dua For controlling your anger In English
I seek refuge with Allah against the Satan, the outcast.
Abu Dawud: 4781 Al-Bukhari: 6115
Anger management strategies that can help you calm down quickly
Difficulty managing your anger can lead to various problems. say things you regret, scream at your children, threaten your colleague, send reckless emails, health problems, or physical abuse.
Anger management issues are not always so serious. Instead, you may find that you waste a lot of time thinking about events that upset you or people you do not like.
Anger management is not about never getting angry. Instead, it’s about learning to recognize, manage and express your anger in a healthy and productive way.
Anger management is a skill that anyone can learn. And, there is always room for improvement.
Illustration of Cindy Chung, Verywell
Why should anger be managed?
Anger is an emotion that can range from mild irritation to intense rage.
While many people refer to anger as a “negative emotion,” anger can be very positive. Feelings of anger may inspire you to stand up for someone or inspire you to create social change.
When nothing is done, feelings of anger can lead to aggressive behavior, such as yelling at someone or causing damage to property. Or, feelings of anger can cause you to withdraw from the world and return your anger.
Angry emotions become problematic when they are felt too often or too intensely or when they are expressed unhealthily.
Too much anger can harm your physical, mental and social health. Anger management strategies are designed to help you discover healthy ways to reduce and express your feelings.
Cognitive-behavioral strategies
Research consistently shows that cognitive behavioral interventions are effective strategies for improving anger management.
Cognitive behavioral interventions involve changing the way an individual thinks and behaves. It is based on the notion that your thoughts, feelings and behaviors are all related.
Your thoughts and behaviors can be fueled by your emotions or reduce them. So if you want to change your temper, you can change what you think and what you do.
Cognitive behavioral strategies for anger management involve moving away from thoughts and behaviors that fuel your anger. Without fuel to keep the fire burning, the fire inside will begin to diminish and you will calm down.
The best way to manage your anger is to create an anger management control plan. Then you will know what to do when you start feeling upset.
1) Identify what triggers your anger
If you are used to losing your temper, it may be helpful to take care of your trigger. Long lines, traffic jams, sneaky comments from a friend or being too tired are just some of the things that could shorten your fuse.
That’s not to say that you should blame people. Aim, understand the things you can plan accordingly.
You might decide to work better on your stress. Now, you may be able to practice some of the most important things you can do in your life.
2) Determine if your anger is a friend or an enemy
Before you pull yourself together to calm yourself down, ask yourself if your anger is a friend or an enemy.
If you witness someone’s abuse, your anger can be helpful. Then you can change the situation rather than change your emotional state.
Your anger could give you the courage to take a stand or change things.
If, however, your anger causes distress, it threatens to unleash you, your anger can be an enemy. In this case, it makes sense to work by changing your emotions by calming yourself down.
3) Recognize your warning signs
You may feel that your anger is striking you in an instant. But, there are warning signs when your anger rises. Recognizing these warning signs can help you take action so that you can calm down and prevent you from getting away from boiling point.
Think about the physical warning signs of anger. Maybe your heart is beating fast or your face is hot. Or maybe you start clenching your fists.
You may also notice cognitive changes. Maybe your mind is racing or you’re starting to see red.
When you recognize your warning signs, you have the opportunity to take immediate steps to prevent yourself from doing so in your life.
4) Stay away from the situation
Trying to win an argument or fighting in an unhealthy situation will fuel your anger. One of the best things you can do while traveling.
Take a break when a conversation is heated. Leave a meeting if you think you are going to explode. A break can help calm your brain and your body.
If you hear of someone talking to someone or a family member, talk about a break and a recovery when you both feel calm.
Explain that you are trying hard, but that you are working at managing better. And you can have a productive conversation when you really feel upset.
You can join the discussion or fix the problem again when you feel calm.
5) Tell a trusted friend
If someone has a calming effect on you, it may be helpful to talk to them about their problem or to express their feelings.
However, it is important to note that ventilation can backfire. Complaining about your boss, describing all the reasons you do not like someone or grumbling about all your perceived injustices can add fuel to the fire.
A common misconception is that you have to vent your anger to feel better. However, studies have shown that you do not need to “get rid of your anger”. For example, crushing things when you’re upset can make you more angry.
It is therefore important to use this adaptation technique with caution. If you are going to talk to a friend, be sure to develop a solution or reduce your anger, not just evacuate yourself.
You may find that the best way to use this strategy is to talk about something other than the situation that makes you angry.
6) Get your body moving
Anger gives you energy and one of the best ways to take advantage of this thrust is to practice physical activity. Whether you are on a brisk walk or decide to go to the gym, workout can help you lose weight.
Regular exercise can also help you decompress. Aerobic activity reduces stress, which can help improve your tolerance for frustration.
7) Change your way of thinking
Angry thoughts add fuel to your anger. Think of things like, “I can not stand it. This traffic jam will ruin everything “, will increase your frustration.
When you find yourself thinking of things that fuel your anger, rephrase your thoughts. Remember the facts by saying something like, “There are millions of cars on the roads every day. Sometimes there will be traffic jams. “
Focusing on the facts – without adding catastrophic predictions or distorted exaggerations – can help you stay calmer.
You can also develop a mantra that you can repeat to mask the thoughts that fuel your anger. Say, “I’m fine. Stay calm “or” useless “can help you again and again to keep the thoughts that fuel your anger.
8) Change the channel
Ruminating about a shattering situation fuels feelings of anger. If, for example, you had a bad day’s work, take back everything that went wrong in a state of frustration.
The best way to calm down in your brain and focus on something else.
But you will probably find that saying “Do not think about it” is not a good way to get rid of something. The best way to mentally change your speed is to distract yourself with an activity.
Clean the kitchen, weed the garden, pay bills or play with the kids. Find something to do that will keep your mind busy not ruminating on what annoys you. Then your body and your brain can calm down.
9) Engage in a relaxation exercise
There are many relaxation exercises and it is important to find the best. Breathing exercises and progressive muscle relaxation are two common strategies for reducing tension.
The best part is that both exercises can be performed quickly and discreetly. So, if you are frustrated at work or angry at a commitment dinner, you can get away from stress quickly.
It is important to note, however, that relaxation exercises require practice. At first, you may not feel effective or ask yourself if they will work for you. But with practice, they can become your business strategy.
How to practice progressive muscle relaxation
10) Explore the feelings under your anger
Sometimes it is helpful to take a moment to reflect on the emotions behind your anger. Anger is often used as a protective mask, embarrassment, sadness and disappointment.
When someone gives you hard comments, for example, you may be embarrassed. Convincing yourself not to criticize your interlocutor could help you feel better by keeping your discomfort at bay.
Aim, by recognizing these underlying emotions and labeling them, can you get to the root of the problem. Then you can decide to take appropriate action.
11) Create a kit of calm
If you have a tendency to return home from stressful work and control your anger, or if you know that workplace meetings are causing you a lot of frustration, create a recovery kit that you can use to relax.
Think of objects that could help your senses. When you can watch, hear, see, smell and touch calming things, you can change your emotional state.
You could fill a shoebox with a scented hand lotion, a photo of you on vacation with your family, a picture of a serene landscape, a spiritual passage to stay calm and a few pieces of your favorite candy.
You can also create some kind of virtual recovery kit to take everywhere. Soothing music and images, guided meditation or instructions for breathing exercises can be stored in a special folder on your smartphone.
A word from Verywell
For many people, angry outbursts serve a purpose. Shouting after someone can get them to comply with your requirements. Or blaming a partner can show that person that you are serious.
Although aggressive behavior can meet your needs now, this has long-term consequences. Other people may not like you or respect you if you can not tame your self-control. Or, your words could cause lasting damage to the relationship.
If you use your anger to help meet your needs, it may be beneficial to learn healthier and more socially appropriate strategies. Asking for help or speaking assertively can help you get what you want without causing more problems in the long run. If anger has caused you problems and you are struggling to control your coolness, seek professional help.
Some mental health issues may be related to anger management issues. For example, PTSD can be linked to tantrums. Depressive disorders can also cause irritability and make it more difficult to manage anger.
Start by talking to your doctor about your mood and behavior. Your doctor will want to make sure that you have no physical health problems that contribute to the problem.
If your doctor believes the treatment is justified, you may be referred to a mental health professional for further assessment. Depending on your treatment goals and needs, the therapy may include individual sessions as well as anger management classes.
