How to Release Anger and Calm Yourself Down… It’s Easier Then Your Think!

There are several ways to calm yourself down from anger.

1. You could do the hypnosis session on the Dr. Walton Anger Management Album.

2. You could do several minutes of the controlled deep breathing. You will find that on the album as well.

3. You could take a personal time out by walking away from the angering situation.

4. You could do a progressive muscle relaxation starting with relaxing your toes and moving up to the top of your head.

Another way to purge yourself of angry feelings is to do the opposite of your impulse. Do something nice for that person. Just the act of doing something nice is enough to release anger’s stranglehold. It also builds intimacy and a greater sense of trust with the ones you love. Never miss an opportunity to build trust and intimacy. You can do it even when you are angry.

Now, this brings us to the final point. That point is that no one else is responsible for your angry actions. All behavior that we engage in, including anger, first passes as a thought. We think our way into anger. We can also think our way out of it.

You alone make yourself angry and you alone control your own behavior. No one else is responsible for your anger but you. You have the power over your choices and actions and therefore you have the power over your anger.

Acting out our anger through yelling, slamming and hitting can have an adverse effect on your health. Angry behavior is very destructive to our important relationships. And, angry behavior can get us in trouble with the law.

When a couple continually acts out their anger on one another, their love begins to die. Instead of arguing, discuss the pros and cons of something. Negotiate for what you want, but don’t argue. It always takes two to argue. You can stop an argument by not engaging.

Instead of arguing, set a time in the future to discuss the issue when you have both calmed down. When you come back together, discuss the issue in a calm manner and be accepting of each other’s feelings, including the anger.

The spontaneous expression of anger is destructive. Express your angry feelings later when they are not so strong and the risk of impulsive behavior is reduced. Express yourself in a controlled and contained way. Reduce the demand that things must go your way. Then, acknowledge the other emotions that are behind the anger. You can actually use the situation as an opportunity to build a deeper sense of intimacy with your partner rather than using the acting out of anger to build greater distance.

Remember, no one else is responsible for your actions but for you. No one can make you think or feel anything and only you make yourself angry.

For more information on Dr. Walton’s anger self-help, log onto TheDrWaltonSeries.com. You can also follow his tips of the day on Twitter@LAtherapist. For more information on Dr. Walton, and to obtain free sample audio affirmations log onto his website at LAtherapist.com. Press Release

What to Do If You Are with Someone Who Is Angry

When you are feeling very angry, it is not the time to talk about your emotions. If you are standing when you are feeling angry, sit down, take several deep breaths inhaling through your nose and exhaling through your mouth. Try counting backwards from twenty and get some distance between feelings and actions. When we are feeling angry and standing, we have an inner drive to approach and this could lead to a physical encounter. Go off, and cool down. However, let the other person know that you will be back. It shows that you have respect for the other person and that will count for a lot when you come back together to discuss the issue.

If you are with someone whose anger is escalating you can help the situation by telling them to “stop” and “calm down.” Get them to sit down if they are standing. If the other person is already out of control with their anger, just get out of their way and physically leave the situation. Do not engage them if they have a potential weapon in their hand.

Do not try to talk with each other about feelings when one person is very angry. This can lead to tracking. Tracking is when one person follows the other around and continues with the verbal attack. Tracking can lead to physical violence when the person being followed feels there’s no escape. We track because we have a fear of being abandoned. Do not track another person. Just allow them to go off and cool down.

Anger always has another emotion behind it. Often our anger is a front for fear, pain, hurt, shame or guilt or any combination of those. When angry, sit down quietly and ask yourself, “What is behind my anger?” What am I afraid of, what am I hurt by? What am I ashamed of? What is my guilt? Doing this can help you gain insight into your anger and allow you to deal with it more appropriately.

If you are yelling and hitting things or acting out of control in any other way, you are not expressing your feelings clearly. When we act out our feelings in place of verbalizing them in plain English, others interpret our actions from their own personal past experiences. For instance, if I tell you in a calm and controlled manner that I felt angry over your being late for dinner, I am clearly expressing my feelings in plain language that leaves little room for misinterpretation. However, if I begin to jump up and down and start yelling and hitting things because I am angry at your being late, you will become defensive and begin to shut down to what I am trying to say. You will move away emotionally. You will not be able to clearly understand my message because you are too busy trying to protect yourself.

We interpret actions from our reservoir of past experiences. By acting out anger through actions instead of clearly verbalizing it through words, our listeners are left to interpret our actions in their own way. We then have no control of their interpretation. It is like playing a dangerous game of charades.

When we act out our anger, we are in danger of feeding upon its energy and expanding it. Contrary to popular belief, acting out anger whether shouting or hitting something does not release us from anger. It actually amps up our angry feelings. Instead, it is better to do something that will calm us down.

It is important to quiet ourselves in the midst of our anger. When we are angry, we fill our heads with angry words and leave no space for listening to our inner voice. This is the reason why we are so off center when we are angry. We have no connection with our internal wisdom at those times.

For more information on Dr. Walton’s anger self-help, log onto www.TheDrWaltonSeries.com. You can also follow his tips of the day on Twitter@LAtherapist. For more information on Dr. Walton, and to obtain free sample audio affirmations log onto his website at LAtherapist.com. Press Release

Getting Anger under Control Is Easier Than You Might Think!

To get a better handle on your anger, reduce the things you think you need to have to things you want to have. We become angry when we convince ourselves that the things we really want are things we need. There are very few things we need in our lives. Those needs that we do have relate directly to our immediate survival. Our daily upsets almost never relate directly to our immediate survival.

To reduce anger, reduce the demand that something must be your way to a request. Reducing it from a demand to a request will help to reduce the anger that you feel. For example, exchange “I must always get my way,” with “It would be nice if I got my way.” Notice the change in your attitude and demeanor when you exchange “must” with “I would like.”

Try asking yourself if the angering situation is going to really matter 100 years from now. What is your answer? Then ask yourself if you would rather be right or happy. Sometimes we prefer to be right, but usually we prefer to be happy. These are two techniques for reducing the demand that things go your way.

Never attempt to settle an argument when you are angry. Walk away from the situation, sit down and cool off. Deal with the situation later when you are rational. Feel with your heart, but act from your head.

Dealing with a situation when your anger is out of control can only lead to disaster. Never punish children when you are angry. Walk away, calm down, and then deal with the child. Punishing a child when you are angry only teaches the child to distrust you and it damages their sense of safety with you. It also teaches that inappropriate acting out is OK for settling issues. I want to reiterate that acting out behavior is not OK for settling issues.

For more information on anger self-help, log onto TheDrWaltonSeries.com. You can also follow his tips of the day on Twitter@LAtherapist. For more information on Dr. Walton, and to obtain free sample audio affirmations log onto his website at LAtherapist.com. Press Release

Understanding Anger: Expression vs. Acting Out

Anger is the emotion that we are least willing to let go of. Once we are caught in its grasp, we hold onto it by repeating the angering incident over and over in our heads. This type of reflection can cause our anger to exaggerate to the point where it feels out of control. However, our experience with anger doesn’t have to be this way. In fact, anger can have a positive effect on our interpersonal relationships. Anger causes our energy level to rises enabling us to take needed action.

In my private practice in Los Angeles, I have discovered that many people do not realize that there’s a difference between feeling anger and acting out anger. Most people never realize that anger can be a healthy feeling which can motivate us to constructive solutions. When we act out anger, it involves an explosive effect that is typically destructive. When we engage in acting out anger, we avoid the healthy expression of our needs behind the anger.

Anger is a signal that something is wrong with our environment. Often, it’s a sign that our boundaries have been crossed and we need to fix it. We also feel anger when we are confronted with the unpleasant fact that we can’t control other people. We also feel anger when we are denied what we believe we are entitled to. Our anger is an attempt to control others and compensate for our feelings of helplessness.

Once we recognize our anger and deal appropriately with the triggering event, there is no need for continuing to hold onto the anger. Anger has done its job of warning us and raising our energy level so that we may take action. Once that is accomplished, anger has completed its usefulness.

Many times we hold onto anger well past the point of its constructive usefulness. We become invested in the belief that acting out our anger makes us more powerful or effective. In actuality, it does neither. Holding onto anger, past its usefulness, makes us appear weak and unstable. We then use it as an unhealthy way of holding onto the past. This is the point where we confuse the healthy expression of anger with the destructive acting out.

The healthy expression of anger is when we are able to verbalize our angry feelings in a calm and controlled assertive manner. It is important for us to own our feelings and clearly verbalize them.

For more information on Dr. Walton’s self-help anger album, log onto www.TheDrWaltonSeries.com. You can also follow his tips of the day on Twitter@LAtherapist. For more information on Dr. Walton, and to obtain free audio affirmations log onto his website at LAtherapist.com. Press Release