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7 Easy Body Language Tricks to Help You Get Over Anger and Get You Back to Feeling Great

7 Easy Body Language Tricks to Help You Get Over Anger and Get You Back to Feeling Great

We’ve all been there before. Someone cuts you off in traffic. You spill ketchup on your new white shirt. It starts raining on your way to the beach. There’s a never-ending list of why you might find yourself angry and in an unpleasant mood.

And once your day starts to take a turn for the worse, it often feels like there’s no going back. However, there are ways to turn the tide, release your anger, and get back into a pleasant and happy mood.

Here are 7 easy body language tricks to help alleviate anger and get you back to feeling great.

1. Look Up

Just as our emotions affect our body language, our body language also has an effect on our emotions. The next time you catch yourself starting to feeling angry, simply take a few seconds and look up towards the ceiling or sky.

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When we are in a negative state, we tend to look down. Think of a child who is being scolded for misbehaving; what does his/her body language look like? His or her head is down looking towards the floor and eye contact is avoided. This is the body’s natural expression of negative emotion.

Looking down triggers negative feelings. So in order to prevent yourself from spiraling down into more negative emotion, interrupt the pattern, do the opposite and look up. It will interrupt the negative emotive state and naturally trigger happy hormones to be released.

2. Fake a Smile

Research has shown that if you fake a smile and hold it long enough, you will start to actually feel happier.  When you find yourself feeling angry, tighten up those cheeks and show those pearly whites. You can even hold a pen or pencil between your teeth, which will force the sides of your mouth up into a smile. By holding a “fake” smile for just a couple minutes, you may start to feel relief as the anger dissipates and is replaced by happy hormones.

3. Laugh

Laughter is an amazing way to change your state in an instant. When you’re feeling angry, take a few minutes to watch or listen to something funny.  You can search for funny cat videos on YouTube or listen to your favorite comedian, put on an episode of your favorite sitcom or Google “cute babies laughing.” It’s pretty difficult to stay angry while watching an adorable little baby giggling in pure joy. Or quadruplets (trust me, Google that).

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4. Breathe Deeply

When we get angry, our breath tends to become fast and shallow as our body enters its fight or flight mode.  By taking a moment to pause and observe your breath when you feel angry, you can consciously change to longer and deeper breaths, which will help you take back control of your emotional state and calm yourself down.

Lengthen the duration of your exhale to have an even greater effect. For example count to 5 as you take a deep breath in, then as you exhale, count to 10, completely emptying your lungs.

Now add some visualization to it. As you exhale, imagine that you are completely releasing all the anger and negative tension in your body. Imagine the anger leaving your body with your breath and just vanishing into the air. Then as you breath in again, imagine breathing in positivity, joy, and happiness. Do this for a full minute and you’ll feel much better.

5. Meditate

Mediation is training for the mind. It helps to calm mind chatter, manage emotions, and allows you to stay connected to your true self, free of distraction.

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Simply take a short time each day to sit in silence and observe your thoughts. Allowing them to eventually drift away until your mind is still, will help you to stay centered and calm regardless of what’s going on in the outside world.

The next time you’re feeling angry, take 10 minutes to mediate, clear your mind, and bring yourself back to peace. From that state of peace, you will be able to handle the situation that is causing your anger with far more grace and clarity.

6. Get Physical

Anger is a build-up of negative energy that can be released from the body consciously if you choose. The next time you feel yourself boiling up inside with anger, let it out with purpose.

Go into your room and yell, scream, flail your arms around like a madman.  Release the anger through your voice and body, punch your pillow, do pushups, do 20 jumping jacks, jump up and down on your bed.

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Any of these physical activities with help interrupt your angry state and release the negative energy that’s inside you. You can even turn that anger into productive exercise; go for a run or hit the gym and lift weights. It may seem a bit ridiculous in the moment, but all these activities can help you release your pent-up anger and feel better.

7. Write It Out

Writing out your thoughts can be very therapeutic. Whatever you’re angry about, write it down, or journal about it. Simply get it out of your head and onto paper. Not only will this help you clear out your negative thoughts, it can also help you view the problem from a slightly different angle, which might give you insight into a solution.

Then, feel free to ball up the paper and toss it into the fireplace and visualize all that provocation simply going up in smoke – and away forever.

Featured photo credit: Stokpic via stokpic.com

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Nick Bastion

Love Expert, Relationship Coach, Author

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Last Updated on May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

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2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

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