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چند راهکار ساده برای کنترل خشم- قسمت دومReviewed by طیبه زارعی on Apr 7Rating:
چند راهکار ساده برای کنترل خشم- قسمت دوم
یکی از رفتار های جوامع گوناگون، بروز خشونت و عصبانیت است. کنترل خشم و مدیریت عصبانیت در جوامع پیشرفته امروزه بسیار لازم و ضروری می باشد. کنترل خشم در واقع پاسخی است به بروز احساسات افراد در موقعیت های تنش زا است. برای این موضوع نیاز به آموزش و اطلاع رسانی مناسبی می باشد که از طریق شبکه های اطلاع رسانی مختلف امکان پذیر می باشد. در مقاله قبلی به تعداد از راهکار های کنترل خشم اشاره شد. در این مقاله نیز تعدادی دیگر از روش های کنترل خشم اشاره می شود.
کنترل خشم با توجه به صحبت های مثبت و انگیزشی
از جمله عادت های غلطی که بسیار گسترده است، توجه نکردن به کلماتی است که بار منفی زیادی همراه خود دارند. کلمات نامناسب و ناسزا به صورت پنهانی باعث افزایش عصبانیت و خشونت افراد می شود. کنترل خشم در این مواقع با توجه به ایجاد موقعیتی پر تنش سخت می شود. برای عکس العمل در مواقع حساس و تنش زا تمرین کنید. کنترل زبان در این موقعیت ها کمک زیادی به کنترل خشم و عصبانیت شما می کند.
موقعیت های تنش زا باید سعی کنید از صحبت ها و کلمات منفی دوری کنید. استفاده از کلماتی که دارای بار مثبت می باشند به رشد فکری و افزایش انگیزه شما کمک زیادی می کند. حتی اگر در مواقعی که قصد انتقاد از فردی دارید سعی کنید از کلمات مناسب و با لحنی مثبت استفاده کنید. این مورد همواره به بهبود ارتباط و مکالمه طرفین کمک می کند. توجه داشته باشید که عصبانیت کمکی به حل مسئله نمی کند.
به گذشته توجه نکنید
از جمله عوامل دیگری که عصبانیت و خشم را تشدید می کند، تفکر در مورد گذشته و اتفاقاتی است که در گذشته افتاده است. همواره در نظر بگیرید که اتفاقاتی که در گذشته افتاده است، تمام شده و نیازی به بررسی مجدد ندارند. سرزنش و پشیمانی از اعمال فردی کمکی به آینده شما نمی کند. باید تلاش کنید تا اتفاقاتی که در گذشته افتاده است را جبران کنید. کنترل خشم می تواند با استفاده از این مورد راحت تر صورت بگیرد.
در مواقعی که اتفاقات گذشته به سراغ شما می آید، سعی کنید این سوال را از خودتان بپرسید که آیا زندگی برای شما اهمیت دارد ؟در صورت مثبت بودن جواب باید این موضوع را در نظر بگیرید که خوشبختی در گذشته شما پنهان نشده است. گذشته را فراموش کنید تا کمتر در موقعیت های تنش زا قرار بگیرید.
کنترل خشم با شناسایی علت
یکی از عوامل مهم و اساسی در شناخت احساسات انسان، شناخت منشا و علت آن است. این مورد در زمینه های دیگری مانند استرس نیز وجود دارد. در مورد خشونت نیز علت خاصی وجود دارد. عوامل مختلفی می تواند بر روی میزان خشونت شما تاثیر بگذارد. عوامل محیطی و شرایط سخت زندگی از جمله مواردی است که می تواند باعث افزایش خشونت افراد در جامعه شود.
توجه کنید که با وجود تمامی این عوامل، افراد در جامعه باید توانایی کنترل خشم و عصبانیت خود را داشته باشند. زمانی که شما علت عصبانیت خود را پیدا کنید، راحت تر می توانید خشونت و عصبانیت خود را کنترل کرده و انجام اعمال مختلف نسبت به تغییر شرایط عکس العمل نشان دهید.
ورزش کردن از جمله بهترین گزینه ها برای کنترل خشم در طول روز است. یکی از راهکار های عمومی برای کنترل احساسات افراد فعالیت بدنی است. این موضوع باعث شادابی و افزایش انرژی مثبت افراد نیز می شود.
کنترل خشم با تغییر تجربیات شخصی
توجه به تجربیات شخصی امری مفید و موثر برای برداشتن قدم های رو به جلو است. فیلتر های موجود برای هر شخص می تواند مسیر زندگی او را مشخص کند. در برخی موارد تجربیات تلخ و ناگوار می تواند موجب تغییر ساختار زندگی شما شود. این تغییر ساختار فکری نباید باعث ایجاد عوارضی مانند عصبانیت و خشونت باشد. در صورتی که ساختار فکری شما باعث ایجاد تنش و موجب عصبانیت شما می شود باید آن را تغییر دهید. تغییر ساختار های فکری و تجربیات شخصی یکی از سخت ترین حالت ها برای کنترل خشم می باشد.
گوش دادن به موسیقی یکی از بهترین راهکار ها برای کنترل خشم و عصبانیت است. موسیقی همواره به جدا کردن شما از دنیای واقعی کمک می کند. تجربه دنیای فانتزی موسیقی می تواند شما را برای مدت کوتاهی از استرس و تنش در دنیای واقعی جدا کند.
| منبع:bazaracademy.ir |
