Ruminations, anger … It is sometimes the price of anxiety or excess stress. Meditation, behavioural therapy, breathing exercises or sophrology: tools exist to help you regain your composure. Here you will find how to better manage emotions?
- I ruminate negative thoughts all the time
- Mindfulness meditation: to refocus yourself
- Behavioural and cognitive therapies: to act on your mind
- I get angry easily when I’m stressed
- Cardiac coherence: to learn how to short-circuit your anger
- Target exercise: To physically vent your anger
“Nobody understands me”, “It always falls on me”… So many negative thoughts generated by anxiety and which, because they lead to inappropriate behavior (avoidance, blocking, fear…), do not just maintain it.
The mindfulness meditation (mindfulness) can match you if you want to work for yourself.
” This current of meditation aims to defuse negative thoughts by refocusing us, through breathing and bodily sensations, on the present moment”, say experts.
“But to really master it, it is better to go through a trained professional. Most of them offer programs of 8 to 10 weekly sessions of two hours to two and a half hours.
An exercise to try: if you ruminate, sit down with maximum support. Close your eyes, breathe deeply and concentrate for a few minutes on each support, feeling the effect of gravity.
If you prefer to be supported: cognitive and behavioral therapy (CBT) will be more suitable.
“These psychotherapies first of all involve work to identify the anxiety-provoking factors and emotions and even the physical symptoms that they provoke,” says experts. Then, they are extended by the implementation of strategies which modify the way of approaching these factors when they arise and of responding to them with more adapted behavior. “
If, for example, you imagine the worst when your child is late in coming home, the work will first consist in realizing that this thought is useless and that it has no real basis. Then, it will be a question of setting up a derivative to distance these images, by refocusing for example on his breathing.
How many sessions? “Most behavioural and cognitive therapies last between three months and a year and are only reimburse if you go to a psychiatrist. “
Uncontrollable anger often generates nervousness, aggression, hyperactivity, and even violence that penalizes you and those around you.
“This technique uses breathing control exercises to stabilize changes in heart rate,” say experts. Once mastered, it can be implemented in any circumstance (at the office …) as soon as the “alarm” is triggered.
“Rather, learning takes place with a trained practitioner equipped with the bio-feed-back device which makes it possible to visualize in real-time the impact of the exercises on heartbeats until reaching autonomy. “A weekly meeting for five to eight weeks is generally sufficient (refunded if the practitioner is a psychiatrist), but we must also exercise its side.
A typical exercise: for five minutes, breathe through your stomach, four seconds on inspiration and six seconds on expiration. Train regularly so you can use this soothing breath as soon as you feel the anger build up.
- This sophrology exercise expert proposes psychologists and sophrologists are into four phases:
- Standing, mentally draw a circle in front of you and imagine that you symbolically place your irritation inside this perimeter.
- Inhale through your nose at the same time as you adopt the position of an archery artist, one arm stretched out in front with the fist closed, the other arm bent and pulled backwards.
- Block the air for a moment, then breathe out through your mouth while throwing your folded arm forward, as if to hit the target and release your anger.
- Perform this exercise three times with the right arm, three times with the left arm.
Stress: How to better manage emotions?