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Managing adrenaline flow when anger and anxiety are at an all-time high throughout an unavoidable situation is similar to riding the rapids. You try to remain afloat. Anger and anxiety both fueled by adrenaline are useful for short-term emergencies but are quite destructive and unpleasant long-term. In fact, adrenaline affects exactly the same regions of the mind as alcohol, undercutting the ability to see options, see other perspectives, make effective decisions, and concentrate concerning the consequences of the actions.

Anger and anxiety won't go away until you effectively deal with its source. You may be attempting to control an excessive amount of. Anger may precipitate an aggressive approach whereas anxiety is avoidance. Meanwhile here are a few strategies in working with this monster. Some options involve dealing with anger or anxiety until issues could be resolved. These skills should be practiced before you are angry to lessen reactivity. To make it easier to keep in mind we are able to take an "ABCDE" approach before the adrenaline metabolizes.

Acceptance of anger or anxiety itself. Acceptance is not resignation, it's residing in reality. Anger or anxiety signals a necessity. Now you ask , how you can meet that need. Pick your battles, using your energy for the best outcomes. Acceptance also acknowledges a realistic look at that which you feel underneath the anger or anxiety. It offers mindfulness: awareness of one's feelings, thoughts, and sensations without reacting or judging them. Emotions can then inform although not determine one's actions. Acceptance includes a recognition that a couple don't have to agree to make agreements. Quite simply, other perspectives do not have to threaten your personal view.

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Breathing techniques, like inhaling a phrase accustomed to calm and concentrate, as with self-coaching. An example could be breathing in what "I will" and breathing out "be okay." Or breathe in "This too" and breathe out "shall pass." Others use "belly breathing": breathing using your diaphragm. Your stomach should extend when breathing, and never your chest. Others inhale with the nose and out through the mouth. "Combat breathing" involves inhaling for four counts, holding for four counts, breathing out for four counts, holding for four counts, and repeating.

Calming techniques employ the five senses to relax your body. Appealing to a feeling of touch involves soothing sensations that cause muscle relaxation, a feeling of sight using visualization of beautiful scenery or desired outcomes, or using pleasing or relaxing sound, aroma, or taste. Sometimes lowering stimulation in a single of those areas is much more helpful.

Distraction, including anything that effectively holds your attention for some time before the adrenaline can metabolize.

Expressing anger or anxiety appropriate to your desired outcome. One example could be to state "I feel _____ when you _____" and then suggest a request. It is a request; no one has the right to control another. Requests could be negotiated, or one might have to take action to protect oneself. How will you make it okay within the here and now?

How do you know when you are calm? You could do this a "prefrontal check." This is the area of the brain that is active in the following tasks:

   Am I able to appreciate another's perspective?
   Can I see the effects of my actions?
   Can I think of a number of options to solve the issue?

Taking breaks throughout the day to meditate or practice acceptance, breathing, calming approaches or healthy distraction, after which using assertiveness (versus aggressiveness or passiveness) can be effective. It's a skill that should be developed with time.