How to Control Anger and Emotions

How to Control Anger and Emotions to Remain Healthy and Happy in Young Age and Old Age:

1        Understanding Anger and Emotions

Anger and emotions are natural human responses, but uncontrolled emotional outbursts can have negative consequences. According to the American Psychological Association (APA), chronic anger increases stress and weakens immune function. Both young and older individuals must learn emotional regulation to maintain mental and physical health.

It is fact that anger and emotions are natural responses by human. Sometime, uncontrolled emotional bursts can create negative and highly irreparable consequences. It is important to how anger and emotions are controlled and divert to positive responses. A research was made by American Psychological Association (APA), according to which anger increases stress and weakens immune system. People of all age whether child, young or older must learn to regulation of anger and emotions to maintain and stable the physical health.

2        Consequences of uncontrolled Anger and Emotions on physical and mental Health:-

Studies by the Mayo Clinic (Mayo Clinic) highlight that frequent anger emotional distress can lead to dangerous results like:

• High blood pressure resulting into heart disease
• Increased risk of anxiety and depression
• Weakened immune system as a result of continues anger and emotions
• Poor decision-making and damaged relationships
• Sleeplessness and digestive issues

3        Islamic Perspective on Controlling Anger and Emotions

Islam emphasizes patience, self-control, and seeking Allah’s guidance when dealing with anger and emotions. The Prophet Muhammad (peace be upon him) provided several teachings on managing anger which are referred here from “Ahadees of Prophet Muhammad (Peace be Upon Him) and “Ayats” from Holy Quraan:

• The Prophet (PBUH) said: “The strong is not the one who overcomes the people by his strength, but the strong is the one who controls himself while in anger.” (Sahih al-Bukhari, 6114; Sahih Muslim, 2609)
• The Quran advises believers to control their anger: “And those who restrain anger and pardon the people – and Allah loves the doers of good.” (Surah Aal-e-Imran 3:134)
• The Prophet (PBUH) recommended seeking refuge in Allah from Satan when angry: “If any of you becomes angry, let him keep silent.” (Musnad Ahmad, 2135)

It is very clear that Islam encourages patience (sabr), forgiveness, and engaging in acts of worship such as prayer (salah) and remembrance of Allah (dhikr) to maintain emotional stability. This guidance was given by last Prophet Muhammad (Peace be Upon Him) hundreds years ago.

4        Emotional Control in Young Age

In younger age, people experience emotional turbulence due to different reasons. These reasons include academic stress, career struggles, relationships, and social pressures. Even a young man while studying has lot of pressure of family and relationships to achieve the goals of successful career. However, by learning to control anger and emotions in young age helps build resilience and long-term happiness.

I         Practicing Mindfulness and Meditation

It has been suggested by the Researchers of Harvard Medical School (Harvard) that meditation enhances emotional regulation by reducing stress hormones. Young individuals can:

• Practice daily mindfulness exercises to improve focus and calmness.
• Use deep breathing techniques to lower stress levels instantly.
• Engage in yoga to develop physical and emotional balance.

II        Recognizing Anger and Emotional Triggers

This is most important step of anger and emotions. First of all, you will have to recognize the triggers of anger and emotions, thereafter to convert the triggers from negative to positive aspects. I personally, after consultation with Cardio Specialist, controlled my High Blood Pressure from 190/110 to normal and reduced medication from 100% to 20%. It is important to know, how took the level of medication from 100% to 20%, all through working on triggers resulting in anger and emotions which were further resulting in high blood pressure. Understanding what causes anger and emotional reactions is the first step to control. By recognizing patterns, young people and also people of every age can develop strategies to manage situations better. Divert from negative emotions to positive emotions as soon as it trigger, Regulate your body weight, avoid the situations creating anger, regularly walk, make habit of reading positive things, change will definitely come.

III        Healthy Communication Strategies

Many anger and emotional develop from miscommunication. Practicing assertive but calm communication skills and habits can prevent conflicts. Following are the tips for assertive and positive communications:

• Using “I” statements instead of blaming others (e.g., “I feel hurt when…”)
• Listening actively without interrupting others until they complete
• Taking a pause before responding on unwanted discussion in anger

IV       Engaging in Physical Activities

Exercise keeps you fresh and happy, improve mood and reduce stress. The World Health Organization (WHO) recommends at least 150 minutes of moderate exercise per week to maintain emotional balance. You can divide 150 minutes 6 days of week or 5 days of week. Activities like running, swimming, or dancing help release built-up frustration.

V        Seeking Professional Guidance

If anger becomes uncontrolled and overwhelming, therapy or counseling from the professionals can help. Cognitive Behavioral Therapy (CBT) has proven effective in managing anger and emotional distress. People having anger and emotional stress should seek help without hesitation if they struggle with emotional control.

5        Emotional Control in Old Age

Senior citizens face different emotional challenges. People having long career in service or some other professional engagements feel loneliness on their retirement.  Combined number of people in old age feels different types of emotional stress such as loneliness, health concerns, financial stress, and adjusting to retirement. By maintaining emotional balance, one can ensure happiness and a higher quality of life in old age.

I         Practicing Gratitude and Positivity

According to studies from the University of California (UC Research), practicing gratitude improves overall well-being in senior citizens. Simple and smart ways to cultivate positivity in your nature include:

• Keeping a gratitude journal to write daily blessings and quotes
• Engaging in activities which bring your mood happy and brings joys to your life such as gardening or painting
• Spending some time with positive and supportive people
• Meeting with your old friends, remembering old stories of life and having a cup of tea or coffee
• Keeping engaged with small babies of your family or even in Orphan Centers

II        Managing Loneliness and Social Isolation

No doubt, loneliness significantly affects emotional health in old age. Research from the National Institute on Aging (NIA) highlights that seniors, who maintain social connections, live longer and have better mental health. Following are the simple ways to stay connected for living a happy and better life:

• Joining social clubs or senior activity groups
• Staying in touch with family through phone or video calls
• Volunteering your time for community service to create a sense of purpose

III        Developing Emotional Flexibility

With the increasing age unexpected changes and emotional flexibility helps to adapt them. Acceptance and hopefulness help seniors navigate life’s challenges to convert them into positive challenges. Following techniques would help to develop emotional flexibility:

• Practicing deep breathing and relaxation exercises on daily basis
• Reframing themselves from negative thoughts to find positive perspectives
• Engagement in hobbies that motivate the mind and bring relaxation

IV       Physical Activities to Control Stress

Habit of Physical activities like exercise is not just for the young or under age people / kids; it is equally beneficial for seniors. By practicing the following activities can result better health physical as well as mental fitness:

• Walking to promote relaxation and movement
• Light exercises or chair yoga to improve flexibility and reduce stress
• Spending time and playing with grandchildren to stay active and emotionally connected

V        Connections with Loved Ones and Professionals

Talking to family members, old colleagues, close friends, joining support groups, or seeking counseling can help seniors to manage emotional difficulties. Expressing feelings with family members, friends and old colleagues rather than suppressing those leads to better emotional health.

Final Thoughts

Controlling anger and emotions is crucial for maintaining a happy and healthy life at any age. However, by practicing mindfulness, engaging in physical activities, fostering social connections, and seeking professional help when needed, in both young and elderly age can lead a fulfilling and emotionally balanced life. Religion of Islam provides timeless wisdom on self-control, patience, and seeking Allah’s help to manage emotions effectively. Developing these habits ensures lifelong happiness, strong relationships, and a peaceful mind.