UMM Lecturer Shares How to Express Anger Without Hurting Others

Author : Humas | Monday, February 05, 2024 10:35 WIB
Ratih Eka Pertiwi, S.Psi., M.Psi. (Photo: Special)

Anger is a common thing as a way to vent emotions. However, uncontrolled anger can affect an individual's relationship with others. For example, when someone is upset, they often say something that hurts others or hurts them physically.

In response to this issue, Ratih Eka Pertiwi, S.Psi., M.Psi., as a lecturer in the Psychology study program at the University of Muhammadiyah Malang, provided some advice on how to express emotions without harming other people. First, emotion regulation. Emotion regulation is the ability to control and adjust emotions that occur at the appropriate level of intensity to achieve a purpose. "Try to control these emotions or anger in order to avoid it being expressed as aggressive behavior, whether verbal or physical. However, regulating emotions is not something that is easy to do, it takes practice," said Ratih.

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There are various methods to regulate emotions. One of them is by inhaling or regulating the breath. During emotions, one's breathing rhythm often becomes faster. Thus, when the breath is regulated, there is a part of the brain that can regulate emotions and automatically reduce tension.

Second, think alternatively. If a negative mind is coming up, the emotion felt will automatically be negative. However, if you think the opposite, such as looking at the situation in a different way, it is likely that the emotions felt will also be different. Third, do fun activities. "It can be journaling, sleeping, exercising, or doing art therapy such as dancing, painting, or drawing," she explained.

By journaling, a person can express their emotions on paper without the need to convey them directly to the person involved. Sleep can also help us release and reduce our emotions. Because when we are emotional, we need to calm down for a moment in order to be wiser and clearer in our thinking.

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Yet the emotions felt must not remain unexpressed. If they accumulate, it can lead to physical consequences referred to as psychosomatics. Psychosomatics is a term that refers to physical symptoms that arise due to the thoughts and emotions a person feels. Such as chest pain, shortness of breath, and others.

"So journaling, sleeping, and so on are not meant to divert his anger. 'I'll run around so I won't get angry', it's not like that. Feeling disappointed or angry must be admitted. It is important to remember that suppressing emotions is the worst solution. Ideally, emotions should be expressed," she said. (dev/wil/put)



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