Tag Archive for: tips

5 Tips To Deal With Anger

I have been approached a couple of times with a simple question: how can I deal with anger?⁠ So, I have compiled 5 tips to deal with anger through yoga!

Anger is a normal, yet complex emotion which usually covers up something else: embarrassment, shame, hurt, anxiety…
⁠Anger can also have a negative impact on your life, affecting your physical and mental health, as well as your relationships.

Remember, you have more control over your emotions than you think!

Cool down your emotions with ⁠Sitali and Sitkari breathing

Anger is a fire emotion, so we can do some breathing exercises to cool down.

I recommend Sitali and Sitkari breathing, which involve breathing in through the mouth and out through the nose. By inhaling cool air in this way, your body will quickly cool down and relax as you will stimulate the parasympathetic nervous system.

I have released a full tutorial on these breathing exercises, which you can find HERE.

Practice forward folds to release tension

Child’s pose, standing or sitting forward fold, plow pose… any pose available to you that involves bending forward will do! Forward folds have many benefits, such as:

  • release tension in the back, shoulders and neck,
  • ease fatigue and anxiety,
  • ease headaches,
  • lower blood pressure,
  • soothe the nervous system, which gets you out of the fight-or-flight mode.⁠

Try progressive muscle relaxation

Progressive muscle relaxation is another method to relieve stress and tension: when your body is relaxed, your mind will follow.

Lay down, arms relaxed down next to your sides and legs slightly apart.

Slowly, bring your awareness and relax your body part by part, starting with your toes, your feet, ankles, calves etc…

Relax the jaw, separating the teeth and the lips, hinting a smile to relax the whole face.

Finish on the crown of your head.

This is a delightful exercise for falling asleep as well!⁠

Understand yourself through Svadhyaya

This means self-study. Typically it refers to study of philosophical texts, but it can also refer to the study of the self.

Here’s how you can make use of this tool:

  • Study yourself when you feel anger rising, writing down what you observe on a journal may be useful as well.
  • Take awareness of the emotion, notice where you feel it in your body, notice your breathing.
  • Try to identify your triggers, and reflect on how you can change them.

Practice empathy

Life is hard, there is no denying that. Also, everyone wants to be happy.

However, empathy and compassion are not always easy, especially towards people who are very different from us.

Through a practice of mindfulness, we can work to improve out empathy skills.

Try to see the situation from the other person’s perspective. When you change perspective you may gain a new understanding and become less angry.

Take a breath, and try to break away from this loop of anger.

What are your tips for dealing with anger?

If you found my work useful or entertaining and want to say thanks, you can always buy me a cup of tea!

6 Tips For Dealing With Anxiety

Anxiety is a common issue in many people, but it can be quite detrimental to our health!

Dealing with it can be daunting but there are little things you can do to help both in the short and the long run.

Here are 6 tips for dealing with anxiety that I find helpful when I’m feeling overwhelmed.

Abdominal Breathing

When we’re anxious we take short, shallow breaths through our chest.
However the lower part of our lungs is responsible for the majority of our oxygen intake, so breathing through the chest means not enough oxygen in our bloodstream!
This leads to tiredness, impaired thinking, altered moods, and can stir up anxiety and depression.
So sit with your spine straight or lay down, bring one hand on your stomach and one on your chest. Take slow, deep breaths through your nose, and try to shift your breathing to your stomach. The hand on your chest should be barely moving. This will help lower your heart rate and oxygenate your body.

You can find a full tutorial HERE.

Guided Meditation

Meditation is one of the best tools to deal with anxiety and deal with our emotions. By focusing our thoughts, the mind eventually stops wandering and causing anxious thoughts.

A Guided Meditation is the easiest to go through, you can easily find one online. Just 10 minutes can make a big difference.

To start with, you can try THIS ONE.

Nature Sounds

Rain, ocean waves, forest sounds… These sounds are very even, have a pleasant pitch, and our brain interpret them as non-threatening.

This makes us feel safe, reduces our fight-or-flight response, and therefore reduces anxiety.

Take a Walk

Walking is a cardiovascular activity and as such it boosts the production of endorphins, which reduce stress. Again, something as little as 10 minutes can be helpful. You can find more tips HERE.

Yoga Nidra

Yoga Nidra is also called Yogic Sleep. These deeply relaxing sessions include body-scans and visualisation. This mimics REM sleep. Being sleep deprived has a noticeable effect on our ability to cope with emotional events and our moods in general. And guess what? Most people tend to be sleep-deprived, especially when suffering from anxiety!

Find an Outlet

Journaling, painting, playing an instrument, writing, sculpting, knitting, photography, woodturning, sewing, baking, origami, colouring books, make-up, pottery, scrapbooking, candle-making… Find a creative outlet that allows you to focus on something and express yourself without judgement.

Give these a try and let me know what you think!

I’m also curious to know, what are your methods for coping with anxiety?

If you found my work useful or entertaining and want to say thanks, you can always buy me a cup of tea!