Anger Management Techniques

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hi Kate here

welcome to well cast if you've been here


welcome back if it's your first time

check out our introductory video long

story short it's 100 wellness exercises

in 100 days you in it doesn't take a lot

to make me angry what about you

did some schmuck cut you off on the

freeway maybe your boyfriend

accidentally shredded that birthday card

your grandma sent you so you freaked out

you scream maybe a vein pops out of your

forehead it happens to everyone but did

you know that anger is actually

affecting your physical health hey anger

is inevitable

okay you can't just stop getting angry

even the world's most sedate person has

uttered a few choice words in traffic

well that expletive fest

really make you feel better well

punching a wall really calm you down the

answer is no sorry but recent studies

have shown that angry reactions are

pretty harmful to your physical health a

Yale University study found that people

with anger management issues tend to get

sick more often their anger actually

weakens their immune system the Journal

of the National Medical Association

added that people who respond negatively

to anger are 9 percent more likely to

have a heart attack hey that might not

sound like a lot but come on it's a

heart attack every percentage point

counts other studies have linked anger

to everything from coronary disease to

high blood pressure now that we all know

that excessive angry outbursts are bad

for you

we're going to teach you how to manage

that anger in four simple steps all

you're going to need is that handy-dandy

well-cast journal a little bit of time

and a teeny bit of self-awareness step 1

control your breathing when something

pisses you off instead of screaming or

laying on the horn take deep breaths

spend 2 to 3 minutes breathing deeply in

through your nose and out through your


imagine inhaling calm blue air

and exhaling that red toxic air step to

relax your muscles unclench your fists

make a conscious effort to loosen those

shoulders and slump a little great

posture is awesome but for now let those

muscles unwind I promise it'll help step

3 get it out once you're relaxed and

breathing deeply grab your well-cast

journal if it's a road rage thing

obviously please pull over but when you

get a chance write down exactly what

made you angry step 4

seeking context it's important to put

your anger into context by thinking

rationally instead of emotionally think

about it are you gonna be angry tomorrow

and probably what about a week from now

maybe a month probably not a year I

don't think you'll remember but by

examining your anger this way you can

displace yourself from it and you'll be

able to process your anger without

letting it take over your life let's

recap you need to find a healthy way to

process your anger or else you could run

into some really nasty health problems

remember to relax and breathe evenly and

then work through your anger by writing

it down and contextualizing it we can't

promise you won't get angry ever again

but hopefully with this you found a way

to deal with it a little bit better

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