If you are already feeling irritated and about to boil, try to catch the moment when the wave of anger started to rise, but has not yet overflowed. You can learn this by starting to monitor your reactions throughout the day. Even if you were thrown off balance, analyze how it happened afterwards. This will help you understand how the irritation inside you is growing and determine the best time to stop it. When you feel the irritation increase and your body slowly starts to boil, stop and act consciously. The following steps will help you do this.
Get out of the situation. If you can, set aside saying, for example, that you need to go to the bathroom or make an emergency call.
Breathe slowly. Take a deep breath, counting to 7 or 8. Hold your breath for one to two seconds. Then the same slow exhalation, counting to 7 or 8. Repeat 4-5 times. As you exhale, mentally say to yourself, “Let go and relax.”
Use vocal vibrations. If no one is around at the time of the irritation increase, then it is ideal to use sound. Breathe in slowly, exhaling with the sound “Haaaaa”. Let the vibrations of your voice vibrate the tissues of your body. After all, sound does not just come out. It spreads through the tissues of the body and inside. The vibration shakes the tension in the tissues, producing a kind of massage from the inside. Such a sound allows you to relieve tension and, therefore, reduce irritation. Repeat the exercise 4-5 times.
Maintain intensity / relaxation balance. The following method is based on the balance of tension and relaxation. Irritability often manifests itself in the form of tension and our body is designed in such a way that tension is usually followed by relaxation, which is what we need. In any posture, standing or sitting, try to inhale and tighten all your muscles. Bring the body to maximum intensity, first stretching the arms, then the legs, shoulders, neck, cheekbones, everything. Stay at maximum volume for 10-20 seconds. He is not breathing. Then exhale sharply, with sound, and allow yourself to relax as much as possible. Like an empty sack of potatoes. Stay in this softness, breathing slowly, for 30 seconds and repeat the exercise 2-3 times.
Eat right. At the physical level, the liver is responsible for irritability. If you abuse coffee, sugar, stimulants, then it disrupts its work and, on an emotional background, is expressed in the form of irritability. Change from coffee to tea, like Gaba Chinese tea. Love bitter – the liver loves bitterness. Many of the beneficial herbs and plants have a bitter taste. Start eating more root vegetables: carrots, beets, potatoes – these foods slow us down and grind us. It gives a sense of the earth beneath its feet, instead of refined products such as pasta, white bread or sugar, which give a rapid burst of energy, often uncontrollable, and then its decline and impotence. In such a lack of energy, we feel helpless, hostage, and instead of reacting to external stimuli “in an adult way”, trying to understand what is really happening, we collapse in reactions, we break, we get angry, we spill irritation on others.
And if you often worry about irritability, look for the causes inside you. There are usually two. Or you are afraid to express yourself because you are living with compromises and you are not honest enough with yourself, your partner or at work. In this case, it is important to discover these compromises: all the unspoken, hidden behind the fear and try to change the situation. When you do not live honestly, the unexpressed, unspoken, incomplete accumulates in you in the form of tension and then results in irritability.
Another reason is neglect. This is most often seen in relationships. For example, your partner is careless with you, does not listen to you and does not understand you. Or a similar situation occurs at work. Such situations lead to the fact that we try to “break” the wall of ignorance. The tension that initially hides behind the good manners accumulates and then it is as if a barrier is breaking inside us and all the tension is poured into streams of irritated speech. Therefore, it is important to identify the causes of your irritability.