Anger is an ordinary and is an expressed reaction to an attack, perceived danger or fear. It has been very useful in our struggle for survival. The brain distinguishes the danger and the body is provoked and energized to respond with battle or fight. Once in a while, obviously, it gets out of hand. A few people, unmistakably, see dangers where there are none or where the risk is negligible. Their bodies get provoked improperly. They could use some assistance in understanding the signs that trigger their reactions and discover approaches to improve control.

Health problems: There are some individuals who encounter so much anger that they cannot control their drive to strike out at other people. This is isolated and separated from the issue of alcohol and medication misuse. It is imperative to recall that in case that you are a person who effectively gets angry and has outbursts, you can hurt your health.

Aerobics: Many of us are aware of the advantageous impacts that workout has on one s well-being and health. Various studies exhibit that every day exercise, particularly a program that includes aerobic exercise, can counteract or lessen feelings of anger or depression. Aerobic exercises, much like cardio activities, such as running, brisk walking, swimming and bike riding gets a person out of breath while expanding the pulse and heart rate.

Muscle relaxation: Muscle relaxation requires you to concentrate on straining and unwinding specific muscle groups in your body, so that it can divert you from your sentiments of anger. Moreover, it is great for mitigating nervousness and pressure, which can likewise ease angry emotions. This activity additionally attempts to help you rest when your emotions are running high. Concentrate on a specific muscle group, for example, the muscles in one hand. While breathing in profoundly and gradually, crush the muscles as hard as you can and keep up that pressure for five seconds. For instance, straining your hand muscles would include shaping a tight clench hand. Concentrate on that gathering of muscles and make an effort not to unintentionally tense the surrounding muscles.

30 minutes: There is a lot to be gained even from a 30 minute routine at the gym, in the recreation center or at home. If you have any sort of medical condition, or if you are not sure about the condition of your health, you must consult your doctor. When you get medicinal freedom for activities, it helps arranging and using a work out timetable of no less than thrice each week.

All things considered, you do not have anything to lose except excess weight, depression and now, perhaps even anger. Along these lines, in case that you need to better deal with your anger as it emerges, a great workout might be the correct approach.

How Workout is the Best Way to Get Over Your Anger?


7 CHARACTERISTICS OF EMOTIONALLY STRONG PEOPLE

Emotionally strong people are better able to manage the stresses and distresses of daily life, and recover more quickly from challenges and crises when they arise. Is your emotional engine strong enough to take you through the ups and downs of life? Are you riding a bullock cart which can topple over anytime you pass through a broken road or are you driving a four wheel, all terrain vehicle, which will ensure you a safe trip through all the rocky terrains of your life?

A common cultural belief is that people who don’t cry and are unemotional, detached are the emotionally strong ones...and the ones who cry easily and exhibit emotional turmoil are the weaker ones. Well, this is just a myth and not an accurate indicator of one’s mental and emotional strength. A person’s internal coping mechanism will determine how strong he/she is emotionally and deal with challenges and bounce back from them. For eg. Two investors invest in a startup company and watch it fail after 5 years of hard work...one cries copious tears and falls apart, the other controls his emotions but feels defeated. Both were not emotionally strong as they couldn’t sustain the pressure and crumbled. It would have been fine if they felt sad and worried over the loss of time, resources and money and then bounced back with fresh ideas and renewed energy, which would have shown their capability to bounce back from difficult situations.

Unfortunately, too many of us judge ourselves incorrectly in exactly such moments. If we react emotionally or tearfully to emotionally challenging situations we scold ourselves for being weak, even when we have every intention of persisting and moving forward and even when we believe we will eventually succeed. Tears are usually a sign of frustration and disappointment, not defeat. What you believe about your future chances of success and how discouraged you feel in the long term is far more important than how often you cry in response to stresses and bad news.

The following list will help you decide how emotionally strong you are and where you need to work on yourself:

1) Emotionally strong people are less discouraged by setbacks and disappointments: they see each failure as an opportunity to learn and improvise over the last one. They compare themselves with themselves and define their own measures for failure and success. You could do an analysis of your strengths, limitations, opportunities and impediments in order to get over difficult situations. Geet, a student who didn’t get into his desired subject of IT, sat through 5 years of Law and did some extra courses in corporate law and worked towards fulfilling his dream of working in the Corporate. He felt confident, happy and satisfied with his efforts.

2) Emotionally strong people are more adaptable to change: they welcome and embrace changes in themselves and their environment simply because it brings newer opportunities and learning which can catapult them on their way to success. New boss, different stage of life, children going away are changes that will surely happen. Preparing for them in advance, can help people cope better with changes. When Surabhi got married, she took marital counselling to prepare for the differences that will crop up due to changes in the environment, thinking and attitudes of her inlaws family. She is a happy and successful wife and mother today.

3) Emotionally strong people are able to recognize and express their needs: ability to acknowledge and express your needs is being genuine to yourself and an expression of self care. People who are self aware move faster on the ladder of success as they are devoted and passionate towards their goals and needs. Taking care of your health and exercising along with a professional career makes for an emotionally strong person. You can become aware of your needs and values in counselling and experience contentment and power as you take charge of your life.

4) Emotionally strong people focus on getting around a hurdle rather than on the hurdle itself: focussing on the hurdle can be very emotionally draining and demotivating. Emotionally strong people invest their energies in working through a problem and looking for viable solutions, which ensures their victory over stresses and strains. If you have lost money in business, then working on your sales and marketing skills could get you better gains rather than feeling defeated. Counselling can help you look at problems objectively and from different perspectives. Get in touch with your problem solving skills and feel motivated and accomplished again.

5) Emotionally strong people can learn from mistakes and criticism: who hasn’t been subjected to criticism or made some mistakes? It’s human to err. Working towards excellence rather than perfection and looking for the golden piece of advice in the strong criticism helps emotionally strong people win over situations and important relationships. Sarita, an intelligent and smart woman ignored the critical remarks of her mother in law because she knew that there is a lot to learn from her. She knew which battles to fight and which ones to let go of.

6) Emotionally strong people tend to see the larger perspective in a challenging situation: They don’t get weighed down by smaller defeats when they have the larger picture in mind. An emotionally strong employee, Martin, who experienced office politics, kept his cool and focussed on his work.

7) Emotionally strong people are able to recover more quickly from emotional wounds such as failure or rejection: nobody can reject you unless you give them the permission. Seeing each failure as an opportunity to grow and learn helps. Staying with what you can do differently next time and having fall back plans helps to reduce the impact of failure. Thomas Edison didn’t get deterred by the number of times he could make his bulb glow. He kept looking at different permutations and combinations and kept learning from each mistake. Finally, his bulb glowed and now we all can benefit from the fruits of his hard labour.

If you don’t find yourself scoring high on this list, then there is no need to worry because in personal counselling, you can build emotional strength and capacity to bounce back by working on your mindset and learning more adaptable responses to stresses of daily living.

7 characteristics of emotionally strong people

In the modern day lifestyle, it is extremely difficult to be stress free. Even a tiny situation like losing your pen to a something like meeting a deadline at work can cause stress. Stress acts like a catalyst to different diseases like high cholesterol, hypertension, cardiac diseases, etc. You cannot avoid stress, but what you can do is help yourself fight it; and you can actually fight stress with the help of food as well. Here are a few food items which will help you with your fight against stress:

1. Chocolate: Chocolate is one of the best stress busters. It contains magnesium, phenyl ethyl amine and carbohydrates, all of which help lift your spirits. Chocolate helps in the reduction of stress hormones, helping you to relax.

2. Coffee: Coffee helps your brain signal the production of BDNF (a brain derived protein), which helps to keep your brain cells healthy. A low level of BDNF can cause a lot of stress and depression. Coffee triggers many neurotransmitters, which control your mood changes; so may be a cup or two of coffee will help your to be chirpier.

3. Green leafy vegetables: All green leafy vegetables like spinach contain a high quantity of magnesium. Magnesium prevents headaches and fatigue, which in turn reduces stress.

4. Black Tea: Black tea can relieve you of stress, quicker than any other food item. Black tea reduces the amount of cortisol, a hormone which causes stress, and gives you a feeling of calmness.

5. Milk: Milk contains calcium, which is known to ease anxiety and control sudden mood swings related to PMS or post menstrual stress.

6. Bananas: Bananas have a huge content of dopamine, which is a natural chemical that works towards boosting your mood. This is the same chemical released in your body after a session of working out. Bananas also have a lot of potassium and B group vitamins which work towards soothing your nervous system and a lot of magnesium which brings in positivity to your mood.

7. Almonds: Almonds are rich in vitamin E and group B vitamins, which will help you to be more resilient when you are depressed or anxious.

So if you are stressed out, pop in a few almonds or have a cup of tea, and release your stress.

7 Foods That Fight Stress

While some people see tears as a sign of weakness, for others crying is a crucial way of dealing with grief. Though as children we re told not to cry and to  keep a hold  of our emotions, letting go of a few tears can help alleviate grief and emotional distress. 

Here are a few reasons crying could be a good idea when dealing with loss.

Crying can stimulate the release of endorphins: Crying cleanses the mind of negative emotions and allows you to express your emotions. Crying can be described as a reaction to pain and in order to control pain, the body releases endorphins. Endorphins are also known as happy hormones as they block the transmission of pain signals and create a sense of contentment. These chemicals can take a little time to have an effect and hence in most cases, you will notice an improvement in your mood after a good cry.
Crying elevates the mood: Crying can help reduce your body s manganese levels. A higher than normal manganese level can heighten anxiety, irritability, tiredness and emotional disturbances. By lowering manganese levels, the brain is left with enough space for happier emotions and hence crying can help elevate a person s mood.
Crying stimulates the body s parasympathetic nervous system: The parasympathetic nervous system controls a number of functions including heart rate. Crying can stimulate this system and trigger a state of relaxation. For this reason, you may feel sleepy after crying. This gives your body time to relax and deal with the problem at hand with a calmer mind.
Crying helps deal with stress: A stressful experience or emotional situation can cause a build-up of stress hormones known as cortisol. As the levels of cortisol increase in the body, it goes into flight or fight mode as an automatic response to stress. Crying reduces the cortisol levels and helps relieve tension and stress almost immediately.
Crying is cathartic: Every day we are exposed to conflicts and stressful situations that can build up into resentments and leave a person feeling anxious and depressed. Sometimes, giving vent to emotions and crying can help release these pent-up feeling and heap cleanse the mind of these negative emotions. Crying also allows us to open ourselves up to the people around and can improve the levels of intimacy between them. In this way, it can help a person become part of a community.

Crying - Can it Help You Overcome Sadness?

Causes and symptoms of anorexia

Anorexia is a common eating disorder which is identified by abnormally low body weight, intense fear of gaining weight and a distorted perception of body weight. The problem is not only related to your dietary patterns but it also related to your mental state. People with this disorder are generally self-conscious, have a low self-esteem and are overly concerned about their external appearance.

Causes of anorexia

Biological factors - These factors represent that anorexia can be congenital or it may have developed over time. Congenital means that disorder is hereditary in nature and is passed on from the parents to the offspring. On the other hand, it may develop in people who are more sensitive and have an inclination towards perfection.
Psychological factors - Anorexia can also be caused due to certain specific personality traits and emotions that might be possessed by you. For instance, anorexia is more likely to happen to young women who are really worried and conscious out the way they look externally. Additionally, people who are either emotionally not too strong or suffer from anxiety issues can develop this disorder easily.
Environmental factors - The type of a cultural set up you are living in also plays an important role in developing this disorder. For instance, the western culture is all about slim and fit people, whereas the oriental countries are not so bothered about the same.

Symptoms of Anorexia

Emotional symptoms - This category of symptoms includes behaviors and a thought process aimed towards losing weight and minimizing your food intake. Some of the symptoms belonging to this type include:

Forceful vomiting to lose calories
Staying hungry
Excessive physical activity or exercise
Denial of hunger
Social withdrawal
Irritability
Depressed moods

Physical symptoms - These symptoms are self-explanatory and are clearly visible on the human body. These include:

Extreme weight loss
Thin appearance
Abnormal blood count
Fatigue
Insomnia
Dizziness or fainting
Discoloration of the fingers
Hair that thins, breaks or falls out
Soft, downy hair covering the body
Constipation
Low blood pressure



Causes and Symptoms of Anorexia

There is a commonly held view that eating disorders are a lifestyle choice. Eating disorders are actually serious and often fatal illnesses that cause severe disturbances to a person's eating behaviors. Obsessions with food, body weight, and shape may also signal an eating disorder.

Signs and Symptoms of Common Eating Disorders are discussed below...

Anorexia Nervosa-

People with anorexia nervosa may see themselves as overweight, even when they are dangerously underweight. People with anorexia nervosa typically weigh themselves repeatedly, severely restrict the amount of food they eat, and eat very small quantities of only certain foods. Anorexia nervosa has the highest mortality rate of any mental disorder.

Symptoms:

Extremely restricted eating
Extreme thinness (emaciation)
A relentless pursuit of thinness and unwillingness to maintain a normal or healthy weight
Intense fear of gaining weight
Distorted body image, a self-esteem that is heavily influenced by perceptions of body weight and shape, or a denial of the seriousness of low body weight
Other symptoms may develop over time, including:

Thinning of the bones (osteopenia or osteoporosis)
Mild anemia and muscle wasting and weakness
Brittle hair and nails
Dry and yellowish skin
Growth of fine hair all over the body (lanugo)
Severe constipation
Low blood pressure, slowed breathing and pulse
Damage to the structure and function of the heart
Brain damage
Multiorgan failure
Drop in internal body temperature, causing a person to feel cold all the time
Lethargy, sluggishness, or feeling tired all the time
Infertility
Bulimia Nervosa-

People with bulimia nervosa have recurrent and frequent episodes of eating unusually large amounts of food and feeling a lack of control over these episodes. This binge-eating is followed by behavior that compensates for the overeating such as forced vomiting, excessive use of laxatives or diuretics, fasting, excessive exercise, or a combination of these behaviors. People with bulimia nervosa usually maintain what is considered a healthy or relatively normal weight.

Symptoms:

Chronically inflamed and sore throat
Swollen salivary glands in the neck and jaw area
Worn tooth enamel and increasingly sensitive and decaying teeth as a result of exposure to stomach acid
Acid reflux disorder and other gastrointestinal problems
Intestinal distress and irritation from laxative abuse
Severe dehydration from purging of fluids
Electrolyte imbalance (too low or too high levels of sodium, calcium, potassium and other minerals) which can lead to stroke or heart attack
Binge-eating Disorder-

People with binge-eating disorder lose control over his or her eating. Unlike bulimia nervosa, periods of binge-eating are not followed by purging, excessive exercise, or fasting. As a result, people with binge-eating disorder often are overweight or obese. Binge-eating disorder is the most common eating disorder.

Symptoms:

Eating unusually large amounts of food in a specific amount of time
Eating even when you're full or not hungry
Eating fast during binge episodes
Eating until you're uncomfortably full
Eating alone or in secret to avoid embarrassment
Feeling distressed, ashamed, or guilty about your eating
Frequently dieting, possibly without weight loss
Unspecified Eating Disorder-

This happens when the behavior do not meet the criteria for any food or eating problems but still pose significant threat and problems.
This also happens the clinician is not able to assess whether an individual is affected by a certain disorder.
Treatment-

Treatment is available. Recovery is possible...

Eating disorders are serious health conditions that can be both physically and emotionally destructive. People with eating disorders need to seek professional help. Early diagnosis and intervention may enhance recovery. Eating disorders can become chronic, debilitating, and even life-threatening conditions.

When you begin to notice that disordered eating habits are affecting your life, your happiness, and your ability to concentrate, it is important that you talk to somebody about what you are going through.

The most effective and long-lasting treatment for an eating disorder is some form of psychotherapy or psychological counseling, coupled with careful attention to medical and nutritional needs. Ideally, this treatment should be tailored to the individual and will vary according to both the severities of the disorder and the patient's particular problems, needs, and strengths.

Eating Disorders

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