Your brain's "adrenaline rush" cascade is caused by biochemical reactions and natural opioids in the brain. When adults and children are "adrenaline drunk", loss of impulse control occurs with a verbal or physical struggle. In this state, you feel powerful because you can argue and fight and you can prove what you are doing. Someone else is wrong. Maybe you know you have a problem, but you can not resist it. He can apologize for verbal or physical aggression, and he promises that it will never happen again, but that's the way it is.
Now that we can look at the brain's activity, we know better that it works, though the research only scratches the surface. Without identifying parts of the brain and their functions, the brain and emotions will help us survive. Brain uses emotions to improve survival and prepare for threats. Fear and anger go through the same paths in the brain, also known as fighting or autonomic autonomic nervous system or sympathetic nervous system. Our brains can generate instantaneous energy in 1/20 seconds, before we can notice it (for half a second), we consciously control our behavior. Anger is an emotion he produces. Aggression, however, is defined as a behavior.
Before you feel angry, the signs in your brain prepare your muscles for immediate action, and then the stress hormones will trigger immediate reactions in your body. The heart rate and blood pressure rise, the airways in the lungs are enlarged and blood flows from the digestive tract. Fighting or flying, sympathetic nervous system is the opposite of the parasympathetic nervous system, also known as relaxation and digestive system.
Furthermore, the adrenaline rush process immediately overrides the conscious part of the brain that can set up the brakes, effect individual behaviors and words on others, link the gears, see options and other aspects, and accelerate to the right directions of action. It also disables short-term memory. Creativity, humor, empathy, logic, and memory are at risk.
Over time, the brain selects memories that are the most intense of guiding future action. So in time, anger-colored events accurately distort recall and inaccurately predict the future. You may think that you have a threat where there is no threat. Defensiveness is automatically changed. Over time, your mind gets angry with anger, both from attack and defense.
Other causes of the angry brain include neurotransmitters, hormones, epigenetics, brain injury and family and cultural training (Ron Potter-Efron, 2012). Anger and stress hormones are associated with reduced immunity, cholesterol, heart disease, stroke, cancer, pain and substance use. Affecting factors include ADHD, depression, anxiety, dysphagia, aspiratory-compulsive disorder, substance abuse, fatigue, low blood sugar, hyperthyroidism and other diseases.
Because anger is related to perceived dangers, researchers have found that security is the best ferocious inhibitor. Creating a sense of security involves a number of strategies. The process of anger starts before we recognize it, so we can not stop it, but we identify and re-think the prevention, triggering factors, and slow down our reactions. If you can slow it down, you can "pause" and engage in the front frontal cortex of the brain, allowing us to "make quick progress" in order to anticipate our behavior and better opportunities. We can not do this without having raised the braking system of our sympathetic nervous system and being able to switch gears. All of these acts can be attributed to different parts of the brain.
After prevention, we can determine stress sources and triggers. The source of stress is too much to be listed but is often related to pressure and conflict at home, scientific or workplace pressure, unhealthy medical, diet and sleep problems, sensory problems, trauma and abuse history, loss, mood disorders, anxiety, attention -deficiency and substance use. Reducing stress and reducing effective treatment strategies can be the most important step in reducing anger and aggression. Stabilize the individual for having his own attitude, relationships with others, enjoyment and self-care, remembering the term "ACES".
Then, if anger starts, we need something that slows down. What does it calm down? Each of the following ideas will not work for the first time and will be put into practice. When you are angry, practice each time your mind disappears, one or more of the following:
- You are conscious of the anger of your body before it is too late. Where do you feel? Consciousness includes attention: observing feelings, thoughts and feelings without responding or judging them. In practice, strong feelings, thoughts and feelings are not alarming. This can bring you peace of mind.
- Breathing techniques include abdominal breathing, deep breathing with the membrane. Many people do not realize that they are hyperventilating, which results in emotional reactivity, inadequate carbon dioxide, and higher pH in the blood. In order to ease the intake of oxygen and carbon dioxide balance, it is necessary to breathe the nose and the mouth. Breathe more slowly than inhaling. The stomach covers, not the chest. Children can also use balloons, bubbles or "hot cocoa beans" (as if they were smelling hot chocolate and blowing gently to cool down).
- Relaxing techniques use the five senses to relax the body. It is worth noticing what you think when the mind wanders and cautiously returns to your senses. Sounds include music or a relaxing sound. Used for sight, images, moving objects or toys. Touching, textured objects or toys, or bathing (with lavender). The flavors include your favorite flavors and textures (sweet, crisp, spicy and sour). You can even focus on enjoyable scents.
- Distraction Techniques is anything that effectively keeps attention for a while while adrenaline is metabolized. Walking or countdown seems particularly useful and keeps blood flow away from the brain's alarm system.
- Expression Techniques express the anger that matches the desired outcome. An example might be "I feel ___ when ___ Exercise or other activity can make good use of adrenaline
One way to test whether you are calm or not is the next" prefrontal cortex "test This part of the brain helps in the selection of the brakes, in choosing options, and in selecting a new behavior. Clearness and thinking can clearly take up to half an hour unless it re-focuses the problem by re-bombarding the anger and stress hormones
- Do I see the consequences of my activity
- Can I Discuss My Thoughts
- Can I Think of the Problem In a Multiple Way?
Beyond the prevention, triggers should also be identified. , new habitual patterns of thinking need exercise. Triggers are identified by an external event and interpreted by the event The triggers are unexpectedly preventable and intentional, and events that are contingent upon expectations will become a triggering factor. If you expect the traffic light to get stuck, it probably will not happen. However, if you do not expect to be cut off from traffic, you can get involved. Therefore, adjusting your expectations to the more realistic ones can help reduce the triggers. The second common component of triggers is that the triggering factors can be prevented, so change can be required. This includes the correct or incorrect belief, the "must" form. Good or incorrect, but if they are expecting, they can resist others. The last common feature of the crawler is to detect the threat. This thinking process can trigger an intensification of events as a change of events, which could make it worse that it actually or minimizes the danger without anger.
This thinking process requires attention. Our expectations, needs and the perception of the threat must be reconsidered. We can ask ourselves:
- Are your expectations realistic?
- Do I need it?
- Do I make the danger worse than it is?
The thoughts that are started can be changed. We can change our expectations, we can not demand and argue the idea that we have been convicted. If they threaten us, we will have to react to the strategy based on the desired results. Write down the desired result, make sure it is realistic, and then list the behavior and thoughts that contribute to the desired income and break the behavior that discourages it. If the children are able to do so, they can do it.
We can now apply the "anterior cingulate cortex" test. This part of the brain uses mirror cells to develop empathy, which is an antidote to selfishness. (Have you ever felt anger often failing to meet your needs?) Empathy is the ability to feel with other people's feet. By developing those parts of the brain that can integrate in many ways, we are able to do other things online. Our brains are designed to be social. We can relax another brain with our relaxed brain (of course the opposite can happen). We can use multiple aspects to solve problems rather than concentrating on our own needs. There is no healing without emotion.
"Verbal Judo" by George J. Thompson and Jerry B. Jenkins. The police say that police officers are forced to replace empathy with the optional option (like using arguments). It then redirects energy to the cost of positive behavior or negative behavior.
Verbal judo is designed to be easy to confront without having the fight or flight system. It depends on whether you can read an opponent and redirect aggression. It will curl rather than break. Thompson says, "If an opponent overwhelms you, you own it." "When responding, it is under control." "Never use words that are constantly rising to the lips or the greatest speech that you will always regret." "The inner voice is almost always negative." As a Confucian philosopher Sun-tzu claimed: "to win a hundred races in a hundred struggle is not the highest ability."
Verbal judo techniques do not personalize the assault, for example "spear the insult of the head, ! Do not leave the man with empty hands, lance on the wall, not in you. "They do not consider the insults and the springboard above them, I." I appreciate it … "or" I understand … "or" Let me make sure I heard what you said. "The opponent mostly listens to someone who explains his own position, uses another tactic, questions about criticism The controversial and apparent defense is only your opponent's belief or right.
In verbal judo, you need to look at the ranks, and the samurai warrior has run out of the attackers, saying that if you do not know yourself, we will lose (19659002) Conscience is needed when you first learn the techniques: Here are some examples:
- Using Reminders to Use Conversation
- Keep your breath still
- Is it worth it?
- This also goes on. Does it make a difference between an hour, a day or a week  Do not take other behavior personally. It bases your emotions on what you think, not the other's opinion.
- Learn the other point. Do not focus on the right / wrong. Focus on your needs.
- Discover the options. Ask what you want and not argue about it. Set limits on what he does not want to do what he will follow what he is willing to do. Meet in the middle.
- If there is nothing you can do now, do not react to adrenaline. Tell him he'll think about it, and he'll come back later.
Two more anger I did not deal directly with was anger and anger. Poisoning comes from a passive-aggressive, angry brick brick. The running of the wall is proportionate over time, with the time required to build the wall. This includes understanding the pain behind the wall, expressing repentance, restoring trust and feeling a sense of security. Anger leads to loss of consciousness for a few minutes for a couple of hours. That means you can not explain what happened. Being angry is like an alcoholic. Too much alcohol and "black out". The most important thing is to regulate drinking in earlier stages of the game. So with anger.
Preparing – Reducing stress, understanding the triggers, using conjecture
Pause – Increasing your ability to react
Paraphering – feeling the other person's feelings
– " sound like we are interested in, hold on to the egos, as loud as if we were interested in, and to show the opportunities that exert tremendous influence "(George Thompson).
For more information, see "What is good about anger"? Lynette J. Hoy and Ted Griffin, or Ron Potter-Efron's "The Angry Brain".
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