Simple way for motivation & skill development

Saturday, April 6, 2019

anger management exercises

anger management
anger management

Anger is a fundamental healthy emotion that every one experiences from time to time.But it’s unhealthy when it flares up all the time or spirals out of control.

"You can control your anger, and you have a responsibility to do so," says clinical psychologist Isabel Clarke, a specialist in anger management.

Pay attention to the way anger feels in your body
  • Knots in your stomach
  • Clenching your hands or jaw
  • Feeling clammy or flushed
  • Breathing faster
  • Headaches
  • Pacing or needing to walk around
  • “Seeing red”
  • Having trouble concentrating
  • Pounding heart
  • Tensing your shoulders

Effects of Angeruncontrolled and Inappropriate anger is harmful for both targets of anger and the angry person. It destroy destroys public and private relationships,makes difficult to hold down a job, and takes a heavy toll on angry people's physical and emotional health.

Ready to get your anger under control? Start by considering these 

Dealing with anger"Everyone has a physical reaction to anger. Be aware of what your body is telling you, and take steps to calm yourself down," says Isabel.

Recognise your anger signsYour heart beats faster and you breathe more quickly, preparing you for action. You might also notice other signs, such as tension in your shoulders or clenching your fists. "If you notice these signs, get out of the situation if you have got a history of losing control," says Isabel.
Be aware of your anger warning signs and triggers
While you might feel that you just explode into anger without warning, in fact, there are physical warning signs in your body. Anger is a normal physical response. It fuels the “fight or flight” system of the body, and the angrier you get, the more your body goes into overdrive. Becoming aware of your own personal signs that your temper is starting to boil allows you to take steps to manage your anger before it gets out of control.

Breathe slowly
Breathe out for longer than you breathe in, and relax as you breathe out. "You automatically breathe in more than out when you're feeling angry, and the trick is to breathe out more than in," says Isabel. "This will calm you down effectively and help you think more clearly."

Think before you speak
In the heat of the moment, it's easy to say something you'll later regret. Take a few moments to collect your thoughts measure expected result before saying anything — and allow others involved in the situation to do the same

Take a timeout
Timeouts aren't just for kids. Give yourself short breaks during times of the day that tend to be stressful. A few moments of quiet time might help you feel better prepared to handle what's ahead without getting irritated or angry.

Managing anger in the long termOnce you can recognize that you're getting angry and can calm yourself down, you can start looking at ways to control your anger more generally.

Exercise can help with angerBring down your stress levels with exercise and meditation . Running, walking, swimming, yoga and meditation are just a few activities that can reduce stress. "Exercise as part of your daily life is a good way to get rid of irritation and anger," says Isabel.

creative work
Writing, making music, dancing or painting can release tension and reduce feelings of anger.

Talk about how you feelDiscussing your feelings with friends or relatives,can be useful and help you get a different perspective on the situation.

Let go of angry thoughts"Try to let go of any unhelpful ways of thinking," says Isabel. "Thoughts such as 'it's not fair', or 'people like that shouldn't be on the roads', can make anger worse."

Try to avoid using extreme phrases that include:
always (for example, "you always do that")
never ("you never listen to me")
should or shouldn't ("you should do what I want" or "you shouldn't be on the roads")
must or mustn't ("I must be on time" or "I mustn't be late")

Anxiety, fear and anger
Sometimes when people talk about "anger", what they actually mean is aggression, says Dr James Woollard, a consultant child and adolescent psychiatrist.

"Often when people experience or appear to show anger, it's because they're also feeling fear or perceive a threat, and they're responding with a 'fight' response to this."

"Asking yourself 'what might I be scared of?' can give you a different set of choices about how to respond," says Dr Woollard.

"You might be angry that something hasn't gone your way. But you may also be scared that you might be blamed or hurt as result. Recognising this might allow you to think and act differently."

You can read:-Self-management,
                 setting SMART goals


Thursday, April 4, 2019

দলকে নেতৃত্ব দেয়ার গুণাবলী (team leader qualities)

দলকে নেতৃত্ব দেয়ার জন্য যে সব গুণাবলী প্রয়োজন(team leader qualities)

দলকে নেতৃত্ব দেয়ার জন্য যে সব গুণাবলী প্রয়োজন(team leader qualities)
দলকে নেতৃত্ব দেয়ার জন্য যে সব গুণাবলী প্রয়োজন(team leader qualities)

১. সদস্যপদ (Membership) : ফলপ্রসূ নেতা হতে হলে নেতাকে সর্বপ্রথম সংগঠনের সদস্যপদকে মুখ্য হিসেবে গণ্য করতে হবে। এ কারণে প্রবীণ সদস্য নেতৃত্বের ক্ষেত্রে ফলপ্রসূ হয়ে থাকে। প্রবীণ ব্যক্তি দলের সকল সদস্য সম্পর্কে মোটামুটি ধারণা রাখেন এবং অভিজ্ঞতার আলোকে নেতৃত্ব দানে সফল হন।
২. শিক্ষা ও প্রশিক্ষণ (Education & Training) : নেতার সাধারণ শিক্ষাগত যোগ্যতা থাকা উচিত। এতে অধস্তন ও অন্যান্য ব্যক্তিদের নিকট তার কদর বৃদ্ধি পায়। তাছাড়া কোন প্রতিষ্ঠান চালনার ব্যাপারে তাকে প্রয়োজনীয় প্রশিক্ষণ ও বিশেষ দক্ষতা অর্জন করতে হয়।