Estrategias Para Controlar Tu Ira

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Strategies for Controlling Your Anger
Everybody gets angry, but out-of-control rage isn't good for you or those around you. When you can't control your anger, you may get into fist-fights or drive recklessly, for example, endangering yourself and others.
But anger also plays havoc with your own body. Research shows that anger can increasepeople's -- especially men's -- chances of developing coronary heart disease and having worse outcomes if they already have heart disease.1 Anger can also lead to stress-related problems, such as insomnia, digestive problems, and headaches.
You can learn to control your anger, however. In one study for example, cognitive-behavioral therapy improved people's control of their anger and reducedtheir hostility, aggression, and depression.2 Here are some strategies you can use to simmer down. If you are in a relationship with a hot-tempered partner, you could both benefit from these techniques.
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Relaxation
Simple relaxation tools, such as deep breathing and relaxing imagery, can help soothe angry feelings.
Try these simple steps:* Breathe deeply, from your diaphragm. Breathing from your chest won't relax you, so picture your breath coming up from your "gut."
* Slowly repeat a calming word or phrase, such as "relax" or "take it easy." Keep repeating it to yourself while breathing deeply.
* Use imagery. Visualize a relaxing experience from your memory or your imagination.
* Try non-strenuous, slowexercises. Yoga and similar activities can relax your muscles and calm you down.
Practice these techniques daily. Eventually, you'll be able to use them automatically when you're in a tense situation.
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Cognitive Restructuring
Simply put, cognitive restructuring means changing the way you think. When you're angry, your thinking can get overlydramatic. When something goes wrong, you might tell yourself, "Everything's ruined!" With cognitive restructuring, you replace those kinds of thoughts with more reasonable ones. You might tell yourself instead, "This is frustrating, but it's not the end of the world."
Try these strategies:
* Avoid words like "never" or "always" when talking about yourself or others. Statements like "This neverworks" or "You're always forgetting things" make you feel your anger is justified and there's no way to solve the problem. Such statements also alienate and humiliate people who might otherwise be willing to work with you on a solution.
* Focus on goals. Say you have a friend who's constantly late when you get together. Don't go on the attack. Instead, think about what you want toaccomplish. State the problem and then try to find a solution that works for both of you. If that doesn't work, take matters into your own hands. You might tell your friend to meet you half an hour earlier than you plan to arrive, so that he or she will get there when you do. Either way, the problem is solved -- without damaging the friendship.
* Use logic. Even when it's justified, anger canquickly become irrational. Remind yourself that the world is not out to get you and that you're just experiencing one of life's inevitable rough spots. Do this each time you start feeling angry, and you'll get a more balanced perspective.
* Translate expectations into desires. Angry people tend to demand things, whether it's fairness, appreciation, agreement, or just the willingness to do thingstheir way. We are all hurt, disappointed, and frustrated when we don't get what we want, but don't let disappointment turn into anger. Some people use anger as a way to avoid feeling hurt, but that doesn't make the hurt go away. Instead, become aware of your demanding nature and change your demands into requests. Saying you would like something is healthier than saying you must have it....