Let’s first examine rage as an emotion. Our instinctual, emotional brain uses anger as a signal to let us know when we’ve been treated unfairly or when something has made us feel wronged. Anger can occasionally motivate us to take positive action. It serves as a driving force that encourages us to pursue justice and change unfair conditions. However, when we are unable to control our anger, it might start to consume us.
As beneficial as rage might be, it can also seriously harm relationships and interactions. While yelling and screaming only serve to further alienate the person we’re discussing, anger might cause us to lose sight of our objectives and core principles. It is a life skill, and particularly in political circumstances, a communication skill, to learn to listen to your anger without allowing it to control you.
Think about the advice given below to maintain composure and communicate your ideas.
Deep Breaths to Stay Calm
Any emotion, including anger, is accompanied by a physical response. Your blood pressure may rise, you might start to perspire, and your heart rate might quicken. You risk developing tunnel vision and missing the purpose of the exchange. Your emotions may then be fed back into a positive feedback loop of dissatisfaction by these physical responses.
Even when you’re in a calm frame of mind, take a deep inhale and use your entire diaphragm. You’ll be able to better tune into how your body feels when you’re at peace thanks to this. This exercise will work better when you’re upset the more times you do it when you’re calm.
Shifting Focus Internally
Although you have no control over what others think or say, you do have power over yourself. Recognize that while becoming upset at other people is understandable, there may not always be anything you can do to change their behaviour.
Try investing in yourself rather than putting all of your time and effort into a pointless debate. This can take the form of keeping a journal, helping out with a cause you care about, or simply working out to get rid of your aggravation.
A Positive Shift Takes Times
It’s common for both parties to become even more polarised in their beliefs when a conversation is forcedly escalated in an attempt to persuade the other party of your point of view. Small, peaceful conversations are more effective at persuading others to agree with you.
Validating Your Emotion and Opinions
We learn that the opinions of others do not diminish the value of our own through self-validation, which is a good way to develop tolerance for the diversity of viewpoints. By reflecting on your own morals, living up to your own ideals, and being sincere with yourself, you can practise validating your emotions.
Practicing Tolerance and Acceptance
We can connect with and tolerate people whose opinions are different from our own thanks to tolerance. Although demonstrating tolerance can be difficult, those who have a high tolerance level don’t feel frightened by opposing viewpoints. This makes it easier for them to get through difficult conversations.
Developing tolerance promotes acceptance of differences, particularly those you cannot change. By changing your perspective on opposing viewpoints, you can avoid being furious at all costs.
How to Engage in a Productive Conversation with Someone Enraged with Anger
The only way to have an effective conversation is if both participants are open to speaking. When someone else is angry, it can make us feel threatened and even frightened, especially if they start acting out of control. When you need to leave a situation that’s getting out of hand, think about trying these steps:
1. Deescalate the Situation
It’s tempting to respond angrily to someone who is raising their voice. However, this usually escalates the argument until both parties are bellowing at one another. Rather, make an effort to maintain your composure to anchor the conversation.
2. Recognise Your Boundaries
Do not be afraid to set limits when you feel someone is transgressing them. This can be expressed by telling them to stop talking, asking them not to offend you, or requesting them to speak more softly if they are shouting.
3. Leave Conversations When Necessary
Sometimes a discussion might go out of control for one or both parties. No real progress is being made at this stage, and the ensuing rage just grows. In these circumstances, it’s acceptable to break off the conversation and resume it after everyone has calmed down.
