“There is no way to happiness; happiness is the way.” – Thich Nhat Hanh
Thich Nhat Hanh was right. You don’t have to wait to be happy in order to feel happy. There are five things you can do now to bring happy into your life. These five tips are intended to be physical and practical ways to change your state so that you physically and emotionally turn your “happy” on.Advertising
1. Move Your Body
Exercise is one of the fastest ways to joy. When you move your body you change your state. You go from down and lethargic to feeling more energetic, masterful, and fulfilled. The reason is both physiological and psychological. Not only does exercise burn off cortisol (the stress hormone), and studies have shown that exercise can release endorphins (feel-good chemicals, the commonly referred to “runners’ high”), but when you exercise you also feel a sense of accomplishment, known as self efficacy. There’s a psycho-social hypotheses called the mastery hypothesis that tells us that our mood improves when engaging in difficult and significant work. Thus, on both a psychological and physiological level, exercise will lift your mood, and as a bonus side effect you’ll be healthier too!
2. Fake it!
Seriously, the next time you’re down, put down the self-help book and simply smile. Make ridiculous faces, and even say the words “Ha Ha”. Did you know there is a form of yoga called laughter yoga, that uplifts the spirit? The class is centered around saying things like “Ha Ha, Ho Ho, Hee Hee”, and before you know it the whole room is howling. You can take this strategy and employ it in your own living room. Try it right now, and see how your state changes. Happiness is often thought of as an emotion, yet our physiological state is inextricably linked with our emotional state. The moment we change what our physical body is doing, our emotions follow. There’s been plenty of research to back up these claims, but better than science is your own scientific experiment! Try it now, and see how you feel. Put on a smile that includes your eyes smiling, and see if it influences your feelings.Advertising
3. Go Play
Life can be serious. From horrific television news stories, to deadlines, family responsibilities, and more, it’s so vital to remember to play. Kids do it all the time, and often with big smiles on their faces. So whether your form of play is taking a hike, reading a magazine, playing a sport, or literally heading over to some swings in a park and playing like a kid, play is on of the fastest ways to get in touch with our inner happy. Taking the time to go have fun, and bring some joy in your life should be part of your weekly regime. Even little doses of fun make all the difference. If it’s been awhile since you went out to play and have some fun, set up a play date now. Think of an activity you have been longing to partake in, and pencil it into your calendar.
4. Watch Something Funny
Alright, so I am all for practicing presence and meditation, but sometimes, if you’re feeling totally bummed out, meditation may not be the trick you seek. Did you know that consciously choosing to distract yourself can be a healthy coping mechanism? Now, if you are constantly living in busyness and distraction, this is not a healthy way to cope. But, consciously choosing to engage in something to get your mind off something troubling can be a healthy way to shift your attention. You can easily find thousands of hilarious comedic routines on YouTube, or the Comedy Network. Sometimes taking a time out, such as watching something that gives you a good laugh, is a healthy way to let go of the sadness and stress. And often it gives us perspective so that we can deal with what ails us in a clearer way.Advertising
5. Forget Your Schedule… For an Hour!
If you’re feeling stressed and caged in by your heavy duty never ending to-do list, it’s time to engage in what I call the “Forget Your Schedule” practice.
The truth is, if you don’t get everything done on your list, life will go on. Things won’t fall apart. It will be OK. Besides, feeling stressed and overwhelmed can seriously slow us down. By taking an hour to forget your chores and to-do-list, you often gain perspective that half of those things you thought you had to do are either unnecessary or you find a better way to get them done (which sometimes includes delegating tasks to others). By taking some time to let yourself be free, you get to finally live in the moment. When you are living in the moment, away from the giant to-do list and never ending stress (which leads to unhappiness), you tap into freedom which leads to space, possibility and happiness.Advertising
I hope these tips have been practical and that you will implement them into your life. Now it’s your turn, what’s your best tip to shifting your state and getting your happy on?
Last Updated on April 19, 2021
How to Deal With Anger (The Ultimate Anger Management Guide)
We all lose our temper from time to time, and expressing anger is actually a healthy thing to do in our relationships with others. Expressing our differences in opinion allows us to have healthy conflict and many times come to an agreement or understanding that works for everyone. However, there are times when anger can become overwhelming or damaging, and during these times, it’s important to learn how to deal with anger.
Expressing anger inappropriately can be harmful to relationships, both personal and professional. You may express too much anger, too often, or at times that are only going to make things worse, not better. In this article we will look at anger management techniques that will help you better control your emotions.
Let’s take a deeper look at how to deal with anger.
Table of Contents
Anger is a natural and normal part of almost any relationship. This includes relationships with your significant other, kids, boss, friends, family, etc. Anger provides us with valuable information if we are willing to listen to it. It clues us in to areas where we disagree with others and things that need to be changed or altered.
Unhealthy Ways to Express Anger
Here are some common yet unhealthy ways to express anger that you should avoid:
This is a term many of us are familiar with. Passive-aggressive behavior happens when someone is angry but uses indirect communication to express their anger.
Some of the more common passive-aggressive behaviors include the silent treatment, making comments about someone behind their back, being grumpy, moody, or pouting, or simply not doing tasks or assignments that they should.
This is a passive-aggressive person’s way of showing their anger. It’s not very productive but extremely common.
Some people get overwhelmed and express anger in a situation where it can’t really do any good.
An example would be getting angry at one person in front of a crowd of people. All that does is make people uncomfortable and shuts them down. It’s not a healthy way to express anger or disagreement with someone.
Being angry all the time is most often a symptom of something else. It’s healthy and normal to express anger when you disagree with someone. However, if someone is angry most of the time and always seems to be expressing their anger to everyone around them, this won’t serve them well.
Over time, people will start to avoid this person and have as little contact as possible. The reason being is no one likes being around someone who is angry all the time; it’s a no-win situation.
Healthy Ways to Express Anger
What about the healthy ways to adapt? When learning how to deal with anger, here are some healthy ways to get you started.
Express your anger or disagreement honestly. Be truthful about what it is that is making you angry. Sometimes this will entail walking away and thinking about it for a bit before you respond.
Don’t say you’re mad at something someone did or said when it’s really something else that upset you.
Similar to being honest, being direct is a healthy way to express anger.
Don’t talk around something that is making you angry. Don’t say that one thing is making you angry when it’s really something else, and don’t stack items on top of each other so you can unload on someone about 10 different things 6 months from now.
Be direct and upfront about what is making you angry. Ensure you are expressing your anger to the person who upset you or you are angry at, not to someone else. This is very counterproductive.
When something makes you angry, it’s much better to express it in a timely manner. Don’t keep it bottled up inside of you, as that’s only going to do more harm than good.
Think of the marriages that seem to go up in flames out of nowhere when the reality is someone kept quiet for years until they hit their breaking point.
Expressing anger as it occurs is a much healthier way of using anger to help us guide our relationships in the moment.
How to Deal With Anger
If you feel angry, how should you deal with it right at that moment?
1. Slow Down
From time to time, I receive an email at work that makes me so angry that steam is probably pouring out of my ears.
In my less restrained moments, I have been known to fire off a quick response, and that typically has ended about as well as you might imagine.
When I actually walk away from my computer and go do something else for a while, I am able to calm down and think more rationally. After that happens, I am able to respond in a more appropriate and productive manner. Doing things that helps you learn how to release anger can make an uncomfortable situation more manageable before it gets out of hand.
2. Focus on the “I”
Remember that you are the one that’s upset. Don’t accuse people of making you upset because, in the end, it’s your response to what someone did that really triggered your anger. You don’t want to place blame by saying something like “Why don’t you ever put away your dishes?” Say something more like “Having dirty dishes laying on the counter upsets me—can you work with me to come to a solution?”
When you are accusatory towards someone, all that does is increase the tension. This doesn’t usually do anything except make your anger rise higher.
3. Work out
When learning how to deal with anger, exercise is a great outlet. If something happens that angers you, see if you have the opportunity to burn off some of the anger.
Being able to hit the gym to get a hard workout in is great. If this isn’t an option, see if you can go for a run or a bike ride. If you are at work when you become angry and the weather permits, at least go outside for a brisk walk.
Besides working some of your anger out through exercise, this also helps to give your mind a chance to work through some ways to address what it is that upset you.
If you’re not sure where to start with an exercise routine, check out Lifehack’s free Simple Cardio Home Workout Plan.
4. Seek Help When Needed
There are times when we could all use some help. Life can be stressful and overwhelming. It’s perfectly fine to seek some help from a mental health professional if it will help you get back to a healthy balance.If you find that you are angry all the time, it might be a good idea to go talk to an expert about learning to control intense emotions. They can give you some sound advice and ideas on how to get your anger to a more manageable and healthy level.
5. Practice Relaxation
We all seem to lead incredibly busy lives, and that’s a good thing if we are loving the life we are living. That being said, it is very beneficial to our physical and mental well-being to take time out for relaxation.
That can mean spending time doing things that help us calm down and relax, like being around people we enjoy, practicing deep breathing or listening to music. It could be making time for things that help bring us balance like a healthy diet and physical activity.
Many people incorporate techniques such as yoga and meditation to calm their minds and release tension when learning how to deal with anger. Whatever your choice is, ensure you take time out to relax when warning signs of anger start to bubble up.
Incorporating humor and laughter on a regular basis will help keep anger in check and help you get over a bad mood and feelings of anger more quickly. This isn’t part of formal anger management techniques, but you’ll be surprised by how well it works. Remember, life is a journey that’s meant to be enjoyed fully along the way through healthy emotion. Make sure you take time to laugh and have fun.Surround yourself with people that like to laugh and enjoy life. Don’t work at a job that just causes you stress, which can lead to anger. Work at something you enjoy doing.
7. Be Grateful
It’s easy to focus on the bad in life and the things that cause us negative emotions. It’s vitally important to remind ourselves of all the wonderful things in life that bring us positive emotions, things that we easily forget because we get caught up in the whirlwind of day to day life.
Take time out each day to remind yourself of a few things you are grateful for in order to help you learn how to release anger and invite in more positive feelings.
Life can be overwhelming at times. We seem to have constant pressure to achieve more and to always be on the go or motivated. People we are around and situations we are in can cause stress, anger, and negative emotions. At times, it can seem to be too much, and we get angry and our emotions start to get out of control.
During these times, keep in mind that life is an incredible journey, full of wonder and things that bring you joy. When you find yourself angry more often than is healthy, take time out to remember the good things in life—the things that we seem to forget yet bring us so much positive energy and emotions.
Use some of the tips included here to help with how to deal with anger and better control your emotions.
More Resources on Anger Management
- 10 Anger Management Lessons No One Should Miss
- 20 Things to Do When You Feel Extremely Angry
- How To Let Go Of Anger When You Just Can’t Stop Thinking About It
- 20 Effective Ways to Control a Bad Temper
Featured photo credit: Andre Hunter via unsplash.com
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