Frequent fits of anger. Uncontrolled attacks of aggression and outbursts of anger in men and women: causes, methods of struggle

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Attacks of rage - an expression of the extreme stage of anger, which is downright bursting from the inside. Such outbursts are distinguished by destructive energy, and are characterized by the disabling of the ability to analyze own actions. Sudden and unreasonable manifestations cause bewilderment of the surrounding people, cause anxiety of the person himself. To fight own emotions it is required to understand their cause, to study techniques for relieving aggression.

Attacks of rage and anger. Causes

There are no people who are always calm and not crazy. Everything becomes the cause of a fit of rage: traffic jams, injustice of the authorities, disobedience of children, weather, etc. But anger is a separate problem, and another is sudden uncontrolled seizures. Rage often goes away without consequences, and if, with a sudden outbreak, a person causes suffering to others, then this indicates an inability to control emotions. In general, the manifestation of anger refers to normal reaction people for irritants. It is much more difficult to cope with uncontrolled seizures.

Anger attacks are related to the physiological and emotional state. They are manifested by a rapid heartbeat, a change in skin color. This happens due to the fact that the body produces a lot of energy, it requires an outlet. There is an opinion that negative emotions should not be appeased. It's wrong and research has proven given fact. on other people it resembles a drug, which gives satisfaction to the aggressor.

Constant breakdowns on others become the reason for the desire to repeat it again. Over time, a person ceases to notice that he unconsciously models situations when he becomes angry. Other people, seeing a similar feature, bypass the person.

Anger attacks in adults

Anger attacks in adults have their own reasons. Hormonal changes in the body of men provoke negative emotions. An excess of testosterone will make a man too angry. Causeless anger and rage in men refers to mental problems. Prevention and treatment of such outbreaks has a medical and social component. The latter is associated with right behavior people who see the beginning of this state. The second is the appeal to doctors.

The cause of violent outbursts in women also lies in physiological disorders, somatic problems. Violation metabolic processes, tumors and brain injuries become the beginning of seizures. Post-traumatic stress easily provokes rage.

Anger attacks in children

Attacks of rage in children happen because in childhood excitation prevails over inhibition, which determines excessive excitability. Children are exposed to the emotions of others. For early age frequent change emotions are the norm.

It is important to remember this and not panic ahead of time. With time nervous processes are balanced. But do not forget that kids repeat after adults. And if they see that seizures and tantrums help achieve their desired goals, then they will take advantage of this.

Anger- motivated destructive behavior (impulse or intention) that gives rise to psychological discomfort and harm people or individual person. This is defensive reaction person, which turns on automatically, at the deepest mental level, when a person cannot do something different reasons calmly accept or endure.

Aggression- this is the "decision" of the human psyche on the way out of the arisen difficult situation, includes various feelings, emotions, thoughts, actions.

Forms of aggression can be: direct attacks, sarcasm, blows, snickering, subtle humor, black humor, insult, threats, irony, satire.

Specialists from University of Cambridge(Britain’s Cambridge University) in a study involving healthy volunteers concluded that the change in the concentration of serotonin in the brain, often noted during hunger or stress, affects areas of the brain that regulate feelings of anger and aggression. Serotonin is a brain neurotransmitter that is produced in pineal gland from the essential amino acid tryptophan. Serotonin is often called « hormone of happiness», but it actually acts as a neurotransmitter in the brain, not a hormone, although it has a lot to do with happiness. But when it enters the bloodstream, serotonin has its effect already as a hormone. Scientists have long known about the association of low brain serotonin with aggression, but the results of the above study show why some people may be more prone to it.

During the study, the level of serotonin in the brain of the subjects was changed by adjusting the diet, namely by alternating serotonin-poor days and placebo days. In the first case, study participants consumed a mixture of amino acids with a lack of tryptophan - building material for serotonin, in the second - with its normal amount. Then, using magnetic resonance imaging, the subjects' reactions to images of people with sad, angry and neutral facial expressions were studied in order to assess how different parts of the brain react and interact with each other when they see angry faces as opposed to sad or neutral ones.

The results of the study showed that on days when brain serotonin levels were low, the connection between the amygdala and frontal lobes was weaker compared to days when brain serotonin levels were normal. Using a questionnaire, the researchers found which of the participants in the experiment was more prone to aggression in ordinary life. In these people, the connection between the prefrontal cortex and the amygdala was even weaker during periods of low serotonin levels. Thus, people predisposed to aggressive behavior are even more sensitive to serotonin content.

Luca Passamonti, one of the scientists who conducted this study, said that his results are relevant, for example, in patients with emotional unstable personality disorder, when spontaneous, intense, uncontrollable outbursts of anger and aggression tend to occur. The results of this study may explain the mechanism of the brain in the so-called periodic explosive disorder. people with it mental disorder suffer from strong, uncontrollable outbursts of rage, which can be provoked even by facial expressions.

Anger arises from violated expectations. To cope with it, you need to deal not with the feeling itself, but with the reasons that caused it. How to deal with anger? I offer a 5 simple steps method.

Imagine a situation: two drivers are standing in a traffic jam, each in his car. Another car drives past on the side of the road, bypassing the queue, and then tries to climb into the very beginning, right in front of our heroes. The reaction of the drivers is different: the first one got very angry, cursed loudly out the window and did not let it through. A skirmish ensued. The second driver shrugged and turned away. Why did it happen? Why is there a completely different reaction to the same situation?

The answer is really simple: each of the drivers assessed the situation differently. If we assume what they thought, then most likely the first driver thought something like “What a brat! Why should I stand and he shouldn't? He must stand and wait, like everyone else! It's not fair! Now I will show him how to behave! The second driver probably thought something like "Let it climb, it doesn't matter to me."

Anger, anger, rage and irritation are based on expectations. We expect other drivers to behave honestly and according to the rules. We expect the authorities to be fair to us. We require ourselves to exercise twice a week. When this does not happen - drivers do not drive according to the rules, the authorities unfairly criticize, we are in once more don't go to the gym - we get angry, annoyed and angry. We can say that we have some rules about "duty": someone has to do something. When such a rule is violated, we develop anger to one degree or another. The more important this rule was for us, the more it is associated with something individually valuable, the stronger the fit of anger can be. It is easiest to notice such "shoulds" in relation to other people: "He has no right to do this!" or "Children should behave normally!".

Attitude to anger and its causes

It is worth noting that people have different attitudes to anger and its manifestation. Relationships are affected by:

upbringing;
the cultural environment where the person grew up;
life experience;
in the end, books read in childhood and much more.

For example, we can learn that anger is not good and wrong and should be suppressed. If we imagine anger as a tightly closed kettle of boiling water, then it is easy to understand how it happens that anger at some point erupts in the form of intense, exciting, strong feelings. After all, when the kettle is on the stove and heats up, heats up, heats up, the water slowly boils, but there is still little steam, and it still accumulates inside. The water continues to heat up and eventually boils. There are a lot of couples, he is looking for a way out - and he will definitely find it. If you close it very tightly, then the steam can break the lid and even blow up the entire kettle. Likewise with anger. If you do not let him go out, sooner or later he will blow up the kettle. From the outside, for other people it will look like an unexpected, violent outburst of emotions "on empty place».

It happens that people are convinced that it’s okay to get angry if your feelings are rightly hurt - in addition, it’s permissible to punish the offender if you are able to do it. Such beliefs, combined with the emotion boiling inside, push to destructive behavior- aggression. Aggression is understood not only as a physical attack, but also as a verbal one: swearing, calling names, raising your voice. There are also hidden views aggression, such as deliberate passivity or sarcastic comments.

Anger, like any other emotion, positive or negative, is not good or bad. It simply arises in response to how we assess the situation. Anger problems appear when it occurs too often, too intensely, and disrupts everyday life and relationships. We boil water in a pot or kettle several times a day, letting the steam out and controlling the heat cut, and this is a completely normal situation. But if the kettle were to boil unexpectedly, on its own, so strong that it would immediately explode, that would be a problem. Or if a boiling kettle pounced on those present, striving to douse everyone with boiling water.

If you notice regular or intense outbursts of anger in yourself and want to deal with them, then the following exercise is likely to be useful to you. Please note that it may not be possible to perform it during the anger attack itself, because strong emotion blocks thinking. You need to choose a time when you are more or less calm, no one will distract you. In the next critical situation, you will remember the most important thing from this exercise. Especially if you practice several times. Similar exercises- like playing the guitar: if you only think about playing the guitar, you will never learn how to do it. To play, you need to actually pick up the instrument and start plucking the strings.

Step one: realize that there is a choice

Anger leads to aggression. We don't always control an emotion, but what we do when we do, we control. Consider what will be the consequences of aggression? Do you really want these results? Do they lead you to the right direction? Will your relationship with the person improve? If not aggression, then how to behave differently in order to protect your interests?

Step two: find the rule

Find the rule of "should" that has been violated. Words such as “must, must, must, must, should” will help you discover it. What exactly went wrong? Who behaves not as they should, in your opinion? What do you require - from yourself, from another person, from the world? Let's call the discovered "hot thoughts".

Step Three: Cool Your Thoughts

Respond to the hot anger thoughts you found in the previous step in a more measured, sane, cool way. For example:

Hot Thought: How is he dare to say that to me! He not has the right to contact me!
More thoughtful thought: Perhaps he thinks it will be better. Maybe he makes a mistake, he also human, not robot.

Step four: prevent aggression

Think about what it is that turns thoughts into aggressive behavior. Look for explanations that allow you to show aggression or justify it. For example: "He deserved it" or "Otherwise she will never understand", or "I don't care anymore, I'm furious." Such thoughts are like scammers who trick us into doing something that we may later regret. They do not act in our interests, on the contrary, they push us to drop moral principles - and put on a show of threats, accusations, screams, or even physical attacks. Remind yourself what your payback will be if you go along with these scammers. Is this what you really want?

Step five: calm the body

Learn to calm physiology. Anger makes our heart beat, our muscles tense, our blood pressure rises, and our breathing quickens. It's ancient automatic movement, which helps prepare the body for fight or flight. To calm down, you need to give the opposite “command”: intentionally relax the muscle groups that are tense, or slow down your breathing. In a few minutes, everything will gradually pass.

I would like all people to be good and friendly, but, unfortunately, this is not possible. It is difficult for us to manage our emotions, especially when there are so many annoying factors. Our rudeness and anger are natural reactions to external stimuli. But sometimes outbursts of anger cross all boundaries and manifest themselves in the form of aggressive uncontrollable behavior.

Uncontrolled outbursts of anger can be very dangerous both for the person himself and for the people around him.

Causes of anger attacks

Anger is a momentary insanity expressing internal state person. His anxiety and inability to cope with the problem accumulates and results in various disorders that provoke anger. This provocation can be caused by both internal and external factors.

Internal problems:

depression,
lack of sleep
hunger,
chronic fatigue,
imbalance of brain functions, etc.

External problems are all factors external environment that a person does not like (someone's act, sudden rain, traffic jam, etc.).

Anger attacks - symptoms

Outbursts of anger can manifest themselves in different ways. Sometimes they go unnoticed by others. A person boils everything inside, but he does not show it in any way externally. Another variety is destructive anger. Such attacks are ready to manifest themselves in the form of application physical strength, moral humiliation and damage to property. There is no protection against sudden outbursts of anger. Aggression can be directed both at the person who caused it, and at a random passerby.

Female and male aggression can manifest itself in different ways. Attacks of anger in men result in punches on the table, throwing phones on the floor, beatings, etc. Women most often fall into hysterics, cry, accuse, insult. Although there are times when women resort to assault.

The danger of uncontrolled anger

By ignoring the problem frequent outbreaks uncontrolled anger, various psychological disorders individuals who can influence the relationship of a person in society. Therefore, it is necessary to take this issue seriously and begin treatment.

Often, sudden outbursts of anger pass as quickly as they came, but the person remains guilty and damaged relationships with others. This further complicates the situation, as a person can become depressed, which again can provoke unreasonable anger.

Of course treat uncontrollable anger should be a specialist, but for a start it would be nice to understand yourself. It is necessary to understand the causes of outbreaks: fast pace life, dissatisfaction with work, unbearable workload. Perhaps eliminating these causes can solve the problem. After all, no doctor can help if, after successful therapy, a person returns to the same negative environment.

What causes uncontrollable outbursts of anger

Often people think that expressing anger will help them influence other people and get what they want. In fact, anger contributes to the destruction of relationships, interferes with the acceptance important decisions, clouds the mind and, in general, affects negatively the life of a person. In addition, outbursts of anger:

Harm physical health. They can cause diabetes, immune and cardiovascular diseases.
Affects mental health. Thinking, attention and memory suffer.
Hurts career. If a person proves his point of view in an aggressive manner, this does not add anything to his authority. Colleagues and management have a negative attitude towards squabbles and proceedings in the workplace.
destroys interpersonal relationships. angry outbursts and hurtful words leave scars in the hearts of the offended. The basis of a successful relationship is trust and calmness, and sudden outbursts of anger can cross it all out in one moment.

Ways to deal with uncontrollable anger

When tired from stress, it is necessary to reduce the pace of life. A person needs rest, its lack can result in uncontrollable anger. In this case, you need to postpone all business and relax.
Avoid stressful situations. Analyze what causes you most unreasonable anger. For example, if traffic jams in a metropolis infuriate you, try not to travel during rush hours or use the subway.
Get enough sleep to control your anger. Everyone needs a certain amount of sleep in order to feel alert.
If necessary, take soothing teas, they will help to relax and calm down.

If you can not adhere to these rules, you need to learn how to control bouts of anger.

A good way was invented by the Japanese, who learned how to vent strong anger not on people, but on stuffed animals. Any office worker who is dissatisfied with his superiors can beat a scarecrow and thus get rid of negative emotions. Perhaps this method will suit you, and the stuffed animal will perfectly replace the punching bag. Also try not to keep irritation in yourself, accumulating, it can pour out into the most difficult right moment. And a person in anger - one has only to look at the photo - becomes unpleasant and can alienate others.

Reasons for anger:

Wounded pride. Some people think that the offender specifically wants to offend or hurt their pride with their behavior. It hurts. And there is a desire for revenge.
Feeling of helplessness. It is always easier to break loose on someone who is weaker. A person often feels slighted, afraid or unable to protest. In such cases, all the anger can pour out on the child who fell under the arm. This is easier to do than to subdue the hated boss.
Recharging with aggression and the desire to direct it to others. Very often at work or in other places a person finds himself in a rather tense environment where he is shouted at. Having received a portion of anger, it can only be dumped on defenseless people who cannot fight back. But you need to remember about the boomerang effect. After all, everything bad will ever return in a multiple size.
Willingness to defend your point of view. When a person suddenly flares up in response to criticism from others, it means that he unconsciously tries to defend his opinion in front of people with whom he was once going to argue. It can be parents, teachers and others.

Ways to deal with anger:

In order not to offend the people around you, you need to refuse in time stressful situation. You can tell the interlocutor that you are very nervous and in order to avoid conflict, you need to end the conversation. After that, leave the room, calm down and return with a fresh head.

You can imagine an enemy. It helps to relieve stress and get relaxation. To do this, you can make a mannequin or hang a punching bag and join the fight with the enemy. You can also imagine the offender from some funny situation. For example, how he fell into the mud or spilled something on himself.

To control outbursts of aggression, you can hang a photo above the table screaming man and try not to be like him.

Psychologists suggest writing a letter to your abuser. You should put all your negative emotions on paper, read them and break them.

In order not to succumb to fits of anger, you need to alternate work with rest. On weekends, you can go to relax in nature, go to bed earlier, walk more often and play sports. Physical activity has been proven to be positive.

You can also try breathing exercises. AT critical situations you need to take a deep breath and hold the air for a couple of seconds. You need to repeat 10 times.

Sedatives will help bring you to your senses. It can be both tablets and herbal tinctures.

But it is best to understand the cause of your anger and deal with the problem right away. Otherwise, aggression will haunt you for the rest of your life.

Sources:

How to deal with your anger

Sometimes the thirst for revenge appears even in very good-natured people. Because of the insult, a person can get very angry. Before you decide on any action, think about what revenge will give you.

Understand the situation

Revenge will do you no good. Do not expect satisfaction after hurting the person who hurt you in return. Frustration, bitterness, emptiness, and regrets are what you are likely to feel after you get revenge.

To abandon your plans, look at what happened from the other side. Of course, there is no excuse for intentional cruelty, but you may not have fully understood the situation.

Sometimes people misinterpret the actions of others. Be objective and calmly understand the situation. First, the person could offend you by accident. After all, you must have found yourself in a situation where you become guilty without guilt.

Secondly, the person could have his own motive to harm you. Then there was a clash of interests. This happens, and it is not always possible to demand a fair decision. But think about it, because by taking revenge on the offender, you can real war between you.

It is unlikely that such a way to sort things out will bring something good to both parties.

Show mercy and kindness. Forgive the person wholeheartedly. Do it not for him, but for yourself. After all, keeping anger and resentment in your heart, you live in captivity of negative emotions. Your thoughts revolve around a subject that is not worth your attention.

talk

If possible, talk to the person who hurt you. Find out the relationship, but calmly, without scandal. Explain what you think he was wrong about. Have the patience to listen to the other side as well.

Maybe you will come to and meet your needs. Agree, to receive an apology and recognition of a mistake is much more pleasant than to make a person suffer and take the blame for the harm caused to him in return.

If you don't want to date your abuser, share your problem with a friend or loved one. Speak out. Perhaps words of comfort and support will become some kind of compensation for you. Sometimes a person, having received confirmation of his innocence and seeing that the one he trusts is in solidarity with him, calms down.

digress

Sometimes it is not possible to talk to a person. Then the only way out to get rid of intrusive thoughts about revenge - get distracted. Let go of the situation, switch to another object. Do something useful.

It helps to get rid of negative, destructive desires very well. physical activity. Go to the gym and work out on the treadmill, hit your punching bag, hit the dance floor, or sign up for a yoga class.

A long walk will also help you calm down.

Visualization

The following visualization method will help get rid of thoughts of revenge. Mentally imagine how you take revenge on the person you hate. Think through all the details. You can take a piece of paper and pour out your negative emotions.

Present the offender in an unsightly light or draw a caricature of him. Write a story that happened to him and made him regret own words or actions that harmed you. If you feel relieved, tear up all the leaves and forbid yourself to think about this situation.

Possible causes of temper tantrums

Analyze what exactly irritates you, what are you dissatisfied with, what are the causes of your conflicts? Perhaps you are showing too much high requirements to yourself or to people around you. Maybe you feel angry because you are jealous of someone and think that the other man lives easier and easier than you?

Causes conflict situations can be very different, it all depends on the specific case. But whatever the external reason for irritation, there are almost always underlying causes hiding deep in your consciousness, attitude, etc.

Try to honestly answer yourself the question: what do you lack for happiness? Perhaps you consider yourself an unrealized person in a professional or family plan? Are you satisfied with your work? Are you happy in your family? If your temper tantrums are rooted in one of these problems, they need to be addressed.

Techniques for dealing with anger

In order to combat violent displays of aggression, you should work on changing your worldview. Who most often hits you hot hand? Your relatives or subordinates? Colleagues or friends? Feeling once again the approach of a wave of anger, tell yourself “stop!”, Take a few deep breaths and exhale, count to yourself to ten, remember funny joke etc.

Learn to respect other people, including their right to shortcomings, because you remember that there is not a single one in the world perfect man, is not it? If someone is late, forgot to do something, or did something wrong, before yelling and getting angry, remember that he is - a common person who could face various obstacles, circumstances, disadvantage practical experience etc. Be patient with people.

Give up the habit of constantly comparing yourself with someone, remember that each person is endowed with certain character traits, skills and abilities, and they may differ from yours. If someone succeeds in one thing, you are most likely ahead of him in something else, do not allow the thought of envy and ill will towards people.

Remember about such concepts as kindness, mercy, compassion. Develop these qualities in yourself, strive to help those in need, not necessarily with money or something material. A kind sincere word, a friendly encouraging look, your friendly hand - this is exactly what many people who find themselves in a difficult life situation need.

Learn to leave your work problems far away. own house, learn to relax, disconnect from everyday worries and affairs. get busy active species sports, find an interesting hobby.

Keep track of your mood, keep a diary in which you write down everything that worries and worries you. Try to soberly assess the degree of importance of these problems for you, often people tend to exaggerate the problem, making a scandal out of nothing. Write in a diary possible ways way out of the current situation. Work on harmonizing your own consciousness, various meditations, life-affirming affirmations, and yoga will help you with this.

Sometimes, in order to calm down and stop being angry, it is enough for some time to escape from the daily hustle and bustle, to take a break from endless affairs, to change the situation. Go somewhere out of town, take a walk alone, put your thoughts in order. Concentrate on positive features of the world around you, discard all negativity - and you will see that attacks of anger will appear less and less until one day they completely lose power over you.

What is anger? Emotional condition in which one cannot control backlash to current events or conditions. If such outbursts of emotionality are not uncommon, then it is worth considering how to deal with it.

It is useful to imagine, but it is better to see yourself from the outside in a moment of anger. The picture is not pleasant! Red face, furrowed brows, flared nostrils and twisted mouth. For girls, the method of looking from the side is especially effective. It is categorically impossible to restrain anger without finding out the causes and without evaluating the consequences. Suppression of negative emotions leads to oppression psychological state, followed by the physical (load on the heart, gastrointestinal tract, migraine).

The other extreme is spitting out anger with or without reason. This is also not a solution to the problem, excessive negativity will alienate friends and acquaintances, and health will be at risk (heart load, hormone surge, adrenaline surge). Feeling a surge of anger, you need to try to change your internal state. For example, direct energy to physical exercise, walk or run. It is not always possible to run away, at work, for example. In this case, you can clench and unclench your fists several times, take ten deep breaths. Another option is to think about something pleasant, mentally saying it until the feeling of anger is replaced by joy.

You can defeat an attack of anger with the help of a reflex. Surprisingly, if you smile (even with difficulty), then a positive memory will involuntarily come to mind. It is important to remember that control over emotions and the ability to act rationally where you just want to tear and throw is very difficult, but it's worth it. Efforts will not be in vain when the anger subsides and everyone returns to normal vital statistics: heartbeat, pressure, adrenaline level and respiratory rate. At this point, the improvement is most felt. physical condition. And the idea that this improvement is obtained by right action leads to moral satisfaction.

Another important fact, which should not be forgotten - it is contagious human emotions. Therefore, it is necessary to think about the health of loved ones before oppressing the situation with your cry. When negativity comes crashing down from the outside, it is worth reacting not with similar emotions, but with a smile and positive, then the aggressor will have to soften and change anger to mercy.

There are periods in life when the nerves are on edge, everything infuriates, irritates and generally does not allow to exist normally. How to deal with such a state?

Let's take a closer look at the causes of anxiety.

Hormones

The female sex hormones are progesterone and estrogen.

Have you noticed the injustice that for some women PMS is almost asymptomatic, while others rush at others like chained dogs? It is they, the female sex hormones, that are to blame for everything. Emotions are the central response nervous system to hormonal changes. So, if irritation overflows, most likely, something in the body is not proceeding as it should. Urgently address to the gynecologist, and he will decide, with you further.

Hormones thyroid gland- thyroid hormones.

An excess of such hormones in the body is fraught with not only abrupt change moods. Aggression, harshness and outbursts of anger - that's not all. There are accompanying symptoms: the nails exfoliate, the hair falls out, you are thrown into the heat, then into the cold, and the weight is rapidly disappearing. Usually a person who has hyperthyroidism does not notice a change in his behavior, as the mood remains upbeat, but this greatly affects others. So head to the endocrinologist, suddenly starting to hear words like: “It’s impossible to communicate with you!” What's more, advanced cases of hyperthyroidism can lead to heart problems, so don't put off seeing your doctor.

Monitor magnesium levels in the body. Its deficiency can also provoke nervousness and irritability. Be sure to consult with a specialist, as taking magnesium has side effects.

Fatigue

If you are a workaholic, you most likely have chronic fatigue. Wherein shared resources the body is depleted, which leads to problems with self-control. AT this case sedatives are not the best alternative to rest. Better take a day off, sleep off, go for a massage, spend time in nature or surrounded by family and friends. As a rule, such a measure is quite enough to bounce back.

Psyche

There are no health problems, no chronic fatigue syndrome, but you still live like on a volcano? Think about this. What makes us angry is usually very important to us. Usually aggression spills out if we tolerate something for a very long time, consciously or not. Listen to yourself, conduct an internal monologue, try to find the root of your anger. Understand yourself.

Fighting Nervousness

The best way is meditation. Set aside 15-20 minutes for yourself. At this time, you should not be disturbed. Sit or lie down comfortably, relax and focus on your breathing. Feel like anger and anger are red smoke in your lungs, and with each exhalation you release it. When you feel that there is no more red smoke left in you, try to find out why you are experiencing such negative emotions. Remember all the little things that preceded this. Talk to yourself, discuss the situation with your inner voice. Practice this exercise until you understand yourself.

Aggression is never shown without a reason, even if we are talking about the behavior of an unbalanced person. However, it is not uncommon for people to take out their anger on innocent loved ones or on strangers who simply happened to be in the wrong place at the wrong time.

Fighting Unjustified Aggression: Key Actions

Aggression can be redirected: we are talking about situations when a person is pissed off, and he, not being able to express everything to the offender, breaks down on someone else. If you yourself become an aggressor, at the very first outbursts of irritation, remind yourself that you cannot take out evil on others, as this will have a bad effect on relations with them. If anger is directed at you, in no case do not use reciprocal aggression. Calmly, without reproach in your voice, say: “I'm sorry that someone made you so angry and now you're angry at everyone. What happened?

Especially often this model of behavior manifests itself in people who do not shed negativity, but are accustomed to accumulate it in themselves for a long time. Hot-tempered natures simply break or break something and calm down faster.

Try to understand what exactly annoys you, especially if the irritation accumulates day after day. Unreasonable aggression can manifest itself again and again, so it is better to prevent its next occurrence, instead of correcting the consequences. Get rid of irritating factors as much as possible. Talk to your loved ones about what pisses you off. Learn to deal with problems more easily. If anger becomes unmanageable, visit a specialist and take a course of behavior correction.

If you have to deal with stress often, but have not yet learned how to deal with aggression, choose special sign, which will let your colleagues, friends, family members know that it is better not to approach you in the near future. Talk to others and explain the situation. Since people deal with negative emotions in one way or another on a daily basis, you will certainly be understood correctly. Thereby unjustified aggression they just won't provoke.

What to do if aggression begins to manifest

Find something that helps you calm down. It is important not to extinguish negative emotions, but to splash them out, but not on others. A good option- visiting the gym, shooting training, energetic dancing. In the end, you can just beat the pillow.

Use the method that helps you the most. If there is no immediate opportunity to throw out negative emotions, you can use defense techniques or “short meditation” to quickly calm down.

When you feel that you are losing control of yourself, try to "intercept" the negativity and either extinguish it or direct it in another direction. Close your eyes, switch off for a few seconds from everything that surrounds you, take three deep breaths and exhale. This technique allows you to avoid even the transition to a state of passion, if you apply it in time.

If someone suddenly began to behave aggressively towards you, try to redirect his energy in a different direction. You can use unexpected, confusing remarks: “I understand you perfectly, I myself behave the same way when I am angry. Let's go get some ice cream?" Another variant -

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