Controlling anger is important in our daily lives. Anger has a destructive effect on our relationships and well-being. Japanese researchers have developed a simple and effective method to find calm when anger overwhelms us. All you need is paper, pen and a trash can. Or a paper shredder if you prefer to be more energetic.
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Write in pencil in a notebook. Catalog of photographic thought-Unsplash.
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Write in pencil in a notebook. Catalog of photographic thought-Unsplash.
A team of Japanese researchers proposes a method as simple as it is surprising reduce outbursts of angerthat explosive feeling of indignation or rejection that causes anger, is usually accompanied by an aggressive attitude and triggers an intense emotional “tsunami” that destroys calm and clouds people’s minds, including the angry individual.
The group of researchers from Nagoya University of Japan discovered that a method, such as write our reaction to a negative incidentlike being insulted, on a piece of paper, and then chopping it or throwing it away reduces feelings of anger.
Nobuyuki Kawaione of the researchers explains that learning to control anger at home and in the workplace can reduce negative consequences in our personal and work lives, and this method of controlling it can be easy to remember and apply.
For your search, Only and his graduate student Earth to Himthey asked study participants to write opinions on social issues, such as whether smoking in public should be banned.
Regardless of their opinions, the raters gave them low scores on intelligence, interest, friendliness, logic and rationality and made the same offensive comment:
“I can’t believe an educated person could think this way. I hope this person learns something while in college.
Write to put an end to anger
After distributing these negative comments, participants were asked to write down their thoughts about this triggering event and the emotions it aroused in them.
some participants were asked to throw the document they had written in the trash or keep it in a binder
on their desk, while others were asked to shred the document in a paper shredder or place it in a plastic box.
This has been proven The anger levels of those who threw their written paper in the trash or destroyed it disappeared after they got rid of the paperreturning to his initial emotional state.
Instead, those who kept a copy of their writings experienced only a small decrease in their overall anger.
“This technique could be applied instantly by a person, such as a businessman who is in a stressful work situation, by writing down the source of his anger as if he were taking a note and then throwing it in the trash,” Kawai says.
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-Person throwing a crumpled sheet of paper into the trash can. Photo Angel – Freepik.
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The prelude to anger
Pilar Guerra Escudero, a clinical psychologist and executive consultant, points out that humans sometimes believe they cannot choose and that short-tempered reactions are impossible to manage because they emerge too automatically.
“But that’s not the case. It is the individual himself who decides whether or not to manage his emotions,” explains the psychologist.
Guerra recommends, as a preventive measure against outbursts of anger, to put yourself in “reflective mode” and review some behaviors or thoughts of irritability and frustration, which can be considered the prelude to episodes of anger.
Explain that the irritability It is a consequence of having felt bad and this emotion in turn is a consequence of a type of thought we had in a situation.
“Listening to our thoughts means giving us the opportunity to review the interpretations we give to events and be able to redirect them,” he recommends.
He also suggests reviewing our needs, wants and expectations daily to manage frustration.
“The more needs that are created, the more desire to realize them, the more expectations placed on the certainty that events will come true as we desire, the greater the fall will be when we see that the story we told ourselves does not come true. happen,” he underlines.
He also advises to beware of perfectionism “which gives us the fuel to spend much of the day angry.”
“Perfectionist people have a high level of demand for themselves and others. Wanting everything to be flawless is a distortion that prevents them from being relaxed and in a good mood,” according to Guerra.
On the other hand, when a person has an extreme level of dependence on another, to the point of making their life revolve around themselves, they usually become hypervigilant about the lives of others, which increases the chances of anger, disagreement and irritability, according to this psychologist.
This dependent, hypervigilant person tends to blame everything he doesn’t like about others and get angry about it, he points out.
What does it mean to break objects?
As for the investigation of Nagoya University, Guerra explains that “in some cultures, such as Japan, the practice of breaking objects such as plates during specific festivals or rituals has a profound cultural and psychological meaning.”
“Breaking objects can be a symbolic way to release anger, stress, and pent-up emotions, allowing for healthy emotional catharsis,” she notes.
It indicates that breaking objects can also represent breaking negative patterns, releasing obstacles, and finding a new beginning.
“By taking control of the destruction of an object, people can feel a sense of control over their emotions and their lives,” he concludes.
<img decoding="async" width="683" height="1024" data-attachment-id="358554" data-permalink="https://efesalud.com/metodo-ira-escribir-investigacion-japon/investigadora-metodo-ira-1/" data-orig-file="" data-orig-size="1281,1920" data-comments-opened="0" data-image-meta="{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0"}" data-image-title="Psicóloga Pilar Guerra método ira (1)" data-image-description="" data-image-caption="
Clinical psychologist and executive coach Pilar Guerra. Photo provided by the psychologist.
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Rceptions of loss, allowing individuals to feel a sense of cleansing or renewal,” she says. This cultural practice aligns with the findings from the Nagoya University research, suggesting that the physical act of destroying something—whether it’s paper or objects—can serve as a powerful outlet for pent-up emotions.
Guerra further emphasizes the importance of exploring these cultural differences in anger management strategies, noting that such practices might offer valuable insights and methods for individuals struggling with their emotional responses in more individualistic cultures.
the findings from Nagoya University and the insights from experts like Pilar Guerra underscore the importance of understanding and managing anger effectively. Techniques such as writing about emotions and physically destroying those written thoughts can provide immediate relief and help individuals regain control over their emotional state. Additionally, exploring our thoughts, needs, and cultural practices surrounding anger can further enhance our emotional intelligence and resilience, offering personalized strategies for dealing with frustration and irritability.