When you're really angry, it's common for your body to respond with physical manifestations such as shaking or shivering due to the adrenaline and stress response. While it's a natural reaction, there are techniques you can try to help manage and reduce these physical symptoms:
Deep Breathing: Practice deep breathing exercises to help calm your body's stress response. Take slow, deep breaths, and focus on your breath as you inhale and exhale. This can help relax your muscles and reduce shaking.
Grounding Techniques: Engage in grounding techniques to bring your attention back to the present moment. Focus on the physical sensations in your body, such as the feeling of your feet on the ground or the texture of an object in your hand. This can help you stay more centered and reduce the physical manifestations of anger.
Progressive Muscle Relaxation: Tense and relax different muscle groups in your body to release physical tension. Start from your toes and work your way up to your head, consciously relaxing each muscle group.
Physical Activity: Engage in physical activities like walking, running, or other forms of exercise. Physical movement can help discharge excess energy and reduce the intensity of your body's response to anger.
Mindfulness and Meditation: Practice mindfulness or meditation regularly to become more aware of your emotions and reactions. Mindfulness can help you better recognize when you're becoming angry and give you the space to respond more calmly.
Counting or Visualization: Some people find it helpful to count to ten or visualize a calming scene when they feel anger rising. This can create a mental buffer between the trigger and your response, giving you a chance to collect yourself.
Seek Support: Talk to someone you trust about your anger and the physical symptoms you experience. Sometimes, expressing your feelings can help reduce their intensity.
Take a Break: If possible, remove yourself from the situation that's making you angry. Take a short break to cool down and regain composure.
Seek Professional Help: If anger is causing significant problems in your life, consider seeking support from a mental health professional or counselor who can help you develop coping strategies.
Remember that managing anger is a skill that takes practice and patience. It's essential to find strategies that work best for you and to seek professional help if you're struggling to control your anger or if it's negatively impacting your life or relationships.