Da Jipepédia - Clube do Jipeiro de Joinville
Managing adrenaline flow when anger and anxiety are at an all-time high throughout an unavoidable situation is similar to riding the rapids. You try to remain afloat. Anger and anxiety both fueled by adrenaline are helpful for short-term emergencies but they are quite destructive and unsightly long-term. In fact, adrenaline affects exactly the same areas of the brain as alcohol, undercutting the opportunity to see options, see other perspectives, make effective decisions, and think clearly about the consequences of the actions.
Anger and anxiety won't go away until you effectively deal with its source. You may be attempting to control an excessive amount of. Anger may precipitate a hostile approach whereas anxiety is avoidance. Meanwhile here are a few strategies in dealing with this monster. Some options involve coping with anger or anxiety until issues can be resolved. These skills should be practiced prior to being angry to lessen reactivity. To learn effectively to remember we are able to take an "ABCDE" approach until the adrenaline metabolizes.
Acceptance of anger or anxiety itself. Acceptance isn't resignation, it's living in reality. Anger or anxiety signals a necessity. The question is how to meet that require. Pick your battles, making use of your energy for the best outcomes. Acceptance also acknowledges the reality of that which you feel underneath the anger or anxiety. It includes mindfulness: understanding of one's feelings, thoughts, and sensations without reacting or judging them. Emotions may then inform but not determine one's actions. Acceptance includes a recognition that two people do not have to agree to make agreements. In other words, other perspectives do not have to threaten your own view.
Breathing techniques, like breathing in a phrase used to calm and concentrate, as in self-coaching. One example could be inhaling the words "I will" and breathing out "be okay." Or breathe in "This too" and exhale "shall pass." Others use "belly breathing": deep breathing making use of your diaphragm. Your stomach should extend when breathing, and never your chest. Others inhale with the nose and out with the mouth. "Combat breathing" involves inhaling for four counts, holding for four counts, breathing out for four counts, holding for four counts, and repeating.
Calming techniques employ the five senses to relax your body. Attractive to the sense of touch involves soothing sensations that cause muscle relaxation, a feeling of sight using visualization of lovely scenery or desired outcomes, or using pleasing or relaxing sound, aroma, or taste. Sometimes lowering stimulation in a single of those areas is more helpful.
Distraction, including something that effectively holds your attention for some time until the adrenaline can metabolize.
Expressing anger or anxiety appropriate to your desired outcome. One example may be to state "I feel _____ whenever you _____" and then suggest a request. It's a request; nobody has the right to control another. Requests could be negotiated, or one might have to take action to safeguard oneself. How will you make it okay in the here and now?
How do you know when you're calm? You could do this a "prefrontal check." This is the part of the brain that's mixed up in following tasks:
Am I able to appreciate another's perspective? Can the effects of my actions? Can I think of the quantity of choices to solve the issue?
Taking breaks during the day to meditate or practice acceptance, breathing, calming approaches or healthy distraction, and then using assertiveness (versus aggressiveness or passiveness) can be effective. It is a skill that should be developed with time.