How to overcome anger with exercise

What happens to the body and mind, when you are angry

Anger - the fruit of the joint workConsidering anger from a cognitive neuroscience perspective the amygdala, hippocampus and the central gray matter. This structure of the brain responsible for emotions.

Anger and fear are born in the same department, but are very different. When you're scared, it produces adrenaline and cortisol - a stress hormone. And you have to be cautious and run from danger. If a man in a rage, increased levels of adrenaline and testosterone, and cortisol, on the contrary, it decreases. Therefore, you getChapter 17 Fuel in the Fire: How Anger Impacts Judgment and Decision-Making aggressive and reckless, risk, and to spoil relations with the people.

How exercise helps to cope with anger

30 minutes of intense exercise enoughAcute Exercise Prevents Angry Mood Induction but Does Not Change Angry Emotions To let go of anger. Physical activity does not change your attitude to the source of the problems, but you start to react to it much quieter, and generally feel better.

This effect of exercise can be explained by the release of beta-endorphinsOpioid Release after High-Intensity Interval Training in Healthy Human Subjects . These neuropeptides are produced in the brain in response to pain or stress associated with opioid receptors, have an analgesic effect and can cause euphoria.

In addition, exercise increasesHow to increase serotonin in the human brain without drugs the synthesis of tryptophan - an amino acid, out of which "is" serotonin. Train to fatigue increases its content in blood plasma and reduced levels of other amino acids: leucine, isoleucine and valine (BCAA), which hinder tryptophan to enter the brain. Due to this, it there becomes more and, therefore, increases the synthesis of serotonin - a neurotransmitter that provides a good mood.

It relaxes you, gives a feeling of pleasure, and, among other things, reduces the manifestations of anger.

While exercise will not only help to cope with emotions right now, but also to better control themselves in the long run. Regular exercise contributeBe active and become happy: an ecological momentary assessment of physical activity and mood. total calm, reduceEffects of Physical Exercise on Cognitive Functioning and Wellbeing: Biological and Psychological Benefits anxiety, hostility and tension, increase emotional stability.

Moreover, exercise increasesAcute effects of physical exercise on prefrontal cortex activity in older adults: a functional near-infrared spectroscopy study., Effects of Physical Exercise on Cognitive Functioning and Wellbeing: Biological and Psychological Benefits the activity of the prefrontal cortex, which, among other things, helps to cope with the emotions and keep yourself in their hands.

How to have to stop being angry

In the long term fitEffects of Physical Exercise on Cognitive Functioning and Wellbeing: Biological and Psychological Benefits any training that raise your heart rate to 30-70% of the maximum heart rate (HR) and last more than 30 minutes. It can be quiet aerobic exercise: jogging, cycling, fitness, dancing.

If it is necessary to get rid of anger right now, there are several ways to make it faster.

add intensity

For immediate relief of anger are well suitedOpioid Release after High-Intensity Interval Training in Healthy Human Subjects Heavy loads such as high-intensity interval training (HIIT). During HIIT produces much more beta-endorphins than measured during aerobic work, so after you will feel calmer.

Plus the fact that HIIT session can be arranged without leaving the house, and for 10-15 minutes crock as not tired half an hour quiet activity.

However, not all are suitable for such training. If you have problems with the cardiovascular system, or a large weight, HIIT can be too heavy.

Be careful

When you angry, the concentration of reduced and propensity to risk, on the contrary, increased. Therefore, put the exercises that require attention and caution: weightlifting, gymnastics complex, working with heavy weights, extreme sports.

You can hurt yourself even jumping on the box. Once I was angry at the failed take on chest and jump on the high box so swung hands that touched the edge and was comminuted fracture of the little finger. Although after this anger has passed. Probably helped beta-endorphins in pain (do not take the council).

Do not engage in contact Sports: you can hurt other people, who are not to blame for your problems. If you choose martial arts, splashes aggression on the bag.

Listen to the music

Energetic music during exercise improvesEffect of music during exercise on rate of perceived exertion & mood status mood, helps to cope with anger, oppressed condition and embarrassment. With music exercise seem easier reduced pressure and respiratory frequency compared with exercise in silence.

Cheerful little bit even removes fatigue and tension and gives a feeling of strength.

I listen to music on the jogging and during high-intensity systems. Favorite track makes to run faster, or perform twist eyrbayk burpee, even when the power is running out.

But after a hard training you will dwell in peace and quiet, and no one thought could not shake this relaxed state: stimuli simply cease to excite you. At least for a few hours.