How To Reduce Anger And Stress Quickly: Nowadays everyone is struggling with stress and anger. We all want to remain calm and not get angry over small things. Although it is a normal emotion, just as it is normal for a human being to laugh, cry, be happy and love, similarly anger is also a very natural emotion.

But it is not normal for anger to dominate you. Due to this you start harming yourself. The 30-30-30 formula can be useful to control anger.

What is 30-30-30 formula?

When you are bursting with anger, it becomes difficult to take a step back and think. In such a situation, the 30-30-30 intervention method can be very useful.

• The first 30 seconds after getting angry

If you feel angry in a situation, take a deep breath and count to 30. By doing this it will be easier for you to stop your reaction and you will get a chance to think.

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• The next 30 seconds are important

In the next 30 seconds, try to understand what is the reason behind your anger. During this time, try to know whether this is your emotional anger or you are overreacting.

• last 30 seconds

In the last 30 seconds, think of the best way to control your anger. For this, you should immediately shift your attention or go for a walk.

how to control anger

• Take a deep breath and try to take a deep breath.
• Keep saying words like peace, peace to yourself.
• Do yoga and meditation to calm the mind.
• Understand the reasons for your aggression.
• If you get angry, it would be better to talk to people only after calming yourself down.
• If you are unable to control your anger, then immediately go out in the open air and roam around for a while and then return home.

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These five foods are also effective in controlling anger

• dark chocolate

Chocolate also improves your mood. It contains some compounds which release endorphins i.e. happiness hormones. When you feel happy, anger automatically subsides.

• green leafy vegetables

Green vegetables like spinach, broccoli, kale are rich in magnesium. Magnesium is a mineral that helps in reducing stress and anxiety. When there is a deficiency of magnesium in the body, anger and irritability increases.

• Omega 3 Fatty Acid Rich Foods

Fish, flax seeds, chia seeds and walnuts are rich in omega-3 fatty acids. These fatty acids are very good for your brain and help control mood swings.

• Whole grains

Whole grains like brown rice, oats, whole wheat bread are rich in complex carbohydrates. These keep your blood sugar level stable. When blood sugar fluctuates suddenly, one may feel angry and irritable.

• Curd

Food like curd, buttermilk or fermented food is good for our intestines and intestines have a direct connection with our mood. Having a good gut controls both anger and mood.