Shivani Bothra
Anybody can be angry - that is easy; but to be angry with the right person and to the right degree and at the right time and for the right purpose, and in the right way - that is not within everybody’s reach. (Aristotle)
Introduction
What is Anger?It is every human being’s desire to live happily. The motive is good but very often there is lack of understanding in terms of desire. Desire driven efforts mostly are directed towards the material world outside. This only gives instant & short lived happiness but in the long run leads to irritation and frustration. All the time we are surrounded by various positive and negative emotions. Negative emotions like anger, hatred, envy, violence etc are so powerful that they are the root cause of all our problems.
Anger is the ruling and most poorly handled emotion out of the negative emotions mentioned above. Today all age groups are affected from the vicious cycle of anger though the reasons might vary from person to person. Anger is drifting us away from our close ones and reality but we still cling to anger like to a true friend. Some aspects of anger are discussed here together with proposals how to conquer it.
Anger is a natural human emotion, which all of us face from time to time. Anger is when we express our displeasure in some of the following ways, ‘Get lost from here’, ‘You are a pain in my neck’, ‘You deserve a great beating’, etc. Anger is when our facial expression changes:
- Glaring eyes
- Brow muscles become inward and downward
- Facial muscles become tense and hard.
Why is it important to know about Anger?
Anger is the chief of all negative emotions we face every day. If one manages to handle this emotion tactfully then it is a stepping-stone to real happiness.
Developing an understanding about anger is both helpful and harmful. From time to time anger helps us in reaching our goals or completing tasks. For example a child improves his performance after experiencing his parents' anger on his poor result. Sometimes an expression of anger prevents others from taking you for granted.
Anger is harmful in many different ways. It not only destroys relationship at home, at work but at times it can be as destructive as taking one’s own life. It takes years or a lifetime to make a relationship but seconds to break it with an outburst of anger.
Causes of Anger
“Anger is the shortest route to hell” very rightly said by Sivananda. Nobody has an inclination to go to hell. Even after knowing this truth it is the most difficult thing to effectively deal with anger. Some of the common causes of anger:
Ego
Ego forms the most fertile ground for anger. Most people are very sensitive when ego is concerned. The moment someone feels his ego hurt, an explosion into anger very often is the result.
Frustration
Work pressure or too much demands of modern lifestyle adversely affect the ability to work. This leads to frustration, which ultimately results in frequent out burst of anger.
Irritation
When things do not turn up according to one’s choice then it is easy to fall under irritation. Anger usually comes with the cover of irritation.
Disappointment
Sometimes the repetition of disappointing instances in life can result in aggressive behaviour. When the date for an interview keeps shifting the candidate feels upset and gets angry.
Poorly handled anger may cause physical, mental, and emotional health problems.
Physical health problems giving birth to Diseases
Change of secretes
Adrenal glands secrete stress hormone ‘adrenaline’ which helps to convert glycogen stored in the liver into blood sugar to provide instant energy to the body.
Diabetes
Breathing
Breathing becomes faster to provide more oxygen to the body.
Metabolic disorder
Heart
Heart beat increases
High blood pressure
Digestion
Digestion process slows down as the blood is diverted from stomach towards the skeleton muscles to provide more energy.
Ulcer, gastritis
Immune system
The functioning of the immune system slows down during the state of anger.
Migraine
Sweating
Sweating increases, mouth becomes dry and the skin resistance decreases.
Nervous weakness
The above-mentioned physical health problems occur on regular basis but we are unable to recognize them instantly and so do not take them seriously. When anger instances becomes more frequent they slowly convert into severe diseases.
Mental Health Problems
The physical health problem once diagnosed is taken seriously and the medication process begins. But more alarming is the mental health problem. It often is neglected and thus we do not connect the symptoms to our negative behaviour. Anger affects our intellect and reasoning. It is very often found that people complain about memory loss as a result of the outburst of anger. The angry finds difficulty in taking the right decision or making an appropriate choice. According to M.Henri, “When anger comes, intellect goes away.” Thus it is very important to manage anger effectively to keep our intellect intact.
Emotional Health Problems
Every incident of anger leaves a strong negative impact in our mind. This negative impact keeps attracting more negative emotions and thus this reflects on our thought, words and action. Lack of concentration is another outcome of anger personalities. If anger is not checked at an early stage then in the long run people will avoid interacting with such a person and slowly he feels cut off from the society.
Steps to keep anger in control
Anger is a natural but a poorly handled emotion in the society, so we basically need to understand and recognize anger in others and us. Jain monks and nuns very commonly use this phrase, “When anger creeps in and if you are standing then sit down, if you are sitting then lie down and if you are lying down then start counting 1 to 100 or keep chanting your favourite mantra.” 3 steps to keep anger in control:
- Recognize your own anger & be aware when anger is approaching you. For example when muscles get tense or feeling of frustration comes divert you from the situation.
- Identify the real cause of anger. Sometimes the cause of anger may or may not be obvious but it is expressed to take out the vent on some other person for a different cause.
- Act in a positive and constructive way to resolve the problem that caused anger instead of hanging on to it.
Action Plan: Yoga & Pranayama & Meditation
Besides the above useful tips there are some long-term actions, to be practiced religiously to overcome the problem of this negative emotion called anger. Such measures are Yoga & Pranayama & Meditation. Some effective ones on this behalf briefly are described below.
Yoga
Every human desires to live in peace and harmony with oneself and with the environment. Yog Asanas have a holistic effect to keep the mind body and soul in balance. Asanas should not be treated just as a form of physical exercise for health benefits. It also cleanses the mind, purifies our thoughts and emotions. Yoga offers simple but very effective exercises to calm the mind and the nervous system:
Shashankasana (rabbit posture)
Sit in Vajrasana with hands on the thighs, neck and shoulder in a straight line. While inhaling stretch your arms above the head. While exhaling keep the back straight and bend the upper body and arms forward till the forehead touches the ground. The buttocks remain on the heels. Remain in this position for a while and breathe normally. Practice the asana three times.
Yogmudra
Sit in Vajrasana, hands are resting on thighs, neck and shoulder in a straight line. While inhaling stretch your arms above the head. Then bring them behind and grasp the left wrist with the right hand. While exhaling keep the back straight and bend the upper body and arms forward till the forehead touches the ground. The buttocks remain on the heels. Remain in this position for a while and breathe normally. Inhaling slowly bring the body up and release the hands. Practice the asana three times.
Sarvangasana
Lie down on your back. While inhaling raise your legs, buttocks, and upper body from the floor. Support the back with the hands. Slowly extend the legs and back fully upright until the weight of the body rest on the neck, shoulders and upper arms. The chin touches the chest, back and legs come as close as possible to a vertical line. Breathe normal and stay in this position for a few minutes. Exhaling lower the legs, bring the knees towards the head and slowly return to the starting position.
Caution: Avoid this asana with a hyperactive thyroid, high blood pressure or pain in the cervical spine.
Pranayama (breathing exercise)
Pranayama is a very useful technique to balance both the components of autonomous nervous system and the nervous system. This steadies and calms the mind.
Sheetkari Pranayama
This breathing exercise cools the body and mind. Sit either in full lotus, half lotus or cross-legged. Neck and spine should be straight. Press the tip of the tongue against the upper plate. Join upper and lower teeth and inhale through the mouth making a hissing sound. After retaining the breath as long as possible, exhale slowly through the nose. Repeat this exercise for five times. You can slowly increase the practice to ten also.
Preksha Meditation
Preksha Meditation is originated from the Jain Agamas. His Holiness Acharya Mahaprajna is a scientist of its own kind. He has not experimented in a closed laboratory, but every fabric of his life. He reflected his discoveries in deep meditation and very articulately has combined the knowledge from ancient scriptures with modern science. his experiences are laid down in the form of a new technique popularly known as Preksha Meditation. Preksha Meditation is the practice in which emotions are purified, rendered conscious (chitta) which results in realizing the true Self. Preksha Meditation is a technique for relaxation, attitudinal change, behavioural modification, spiritual development and integrated personality development. The method of relaxation is called Kayotsarga.
Kayotsarga (Relaxation):
- Keep your body steady and free of tension. Keep your spinal cord and neck in a straight line, without any stiffness.
- Keep your mind calm and continue slow breathing. Keep your muscles relaxed. Keep your body motionless like a statue for five minutes.
- Focus your conscious minds on the big toe of right foot. Allow your consciousness to spread from the big toe through the whole body.
- Suggest to the muscles and nerves to relax.
- Experience relaxation of the big toe, Experience that the big toe is completely relaxed.
- In the same way relax each and every part of your body in a sequence beginning with the big toe of the right foot to the top of the head.
- Suggest each part of the body one by one to relax.-Experience each and every part of your body relaxing.
- Now experience each and every part of your body, from toe to head being relaxed and free of tension.
- Feel your whole body becomes as light as a cotton ball.
- Continue normal breathing.
- Maintain this position of relaxation for some minutes.
Anupreksha (contemplation)
In contemplation, the conscious mind is encouraged to engage itself in a process channelling it in direction of a certain virtue the practitioner has chosen to aim at. This technique modifies one's attitude and behaviour in the wanted direction.
Contemplation on the virtue of Amity
The virtue of amity is desirable for promoting social health and welfare, to develop a feeling of goodwill and harmony.
How to proceed:
- Select a posture in which you can sit comfortably and steadily for thirty minutes - full lotus, half lotus, cross-legged or diamond.
- Keep your right hand on right knee and left on left knee, with palms turned up. Touch the tip of the thumb with the tip of the index finger with a slight pressure. Keep the other fingers straight and relaxed. (Gyan Mudra)
- Close softly your eyes & lips.
- Recite Mahaprana Dhvani (humming sound like a bee): Keep your spinal cord and neck in a straight line, without stiffness.With a calm mind, no thoughts and all muscles relaxed, inhale deeply and silently for about four to five seconds. Concentrate on the top of your head. Then exhale slowly keeping your lips closed. While exhaling through the nostril produce the sound of mmm…… for about eight to ten seconds. Inhale again and repeat this exercise for five minutes.
- Relax the body in Kayotsarga like described above, relax all the muscles in your body and feel how they are relaxing. Use deep concentration and remain completely alert.
- Visualize everything around you, including the air itself, as bright white color.
- Take a deep breath. As you slowly inhale, visualize you are breathing long streams of bright, white air.
- Visualize that bright white air is entering into your lungs with each inhalation.
- Recite loudly nine times with full concentration on your forehead, ‘Everybody is my friend. I will practice amity with everybody.’ Thereafter repeat it in your mind nine times.
- Contemplate on the following: Enmity generates fear, which in turn weakens body and mind. Therefore, I wish to develop the virtue of amity. Whenever one indulges in enmity, happiness is destroyed.
- The meditation session is concluded by chanting the Mahaprana Dhvani three times.
Contemplating on the virtue of Tolerance
Development of the virtue of tolerance will result in maintaining equanimity in pleasant and unpleasant aspects of life. How to proceed:
Conclusion
It is of great importance to understand that the seeds of negative and positive emotions exist in the mind. Now it depends upon the individual which seed preferably is germinated. To enjoy the fruits of love and compassion one should nurture the seeds of positive emotion. Yoga and Preksha Meditation, especially the described contemplations on amity & tolerance are key tools to develop an anger free personality. Thus a religious practice along with full faith is required to achieve the desired result.
Preksha Meditation techniques help to stay calm even if someone else reaches the boiling point, to understand other persons’ motives, to become a good listener, and to find constructive ways to express the anger within. These few suggestions aim at inspiring everybody to find an own strategy to reduce situations that instigate anger.
For more details on Preksha Meditation, please visit: www.preksha.com