Handle Your Anger at Home: 5 Ways to De-Stress and Relax

You may really love the people you live with, but they can still make you angry from time to time. To keep you and your relationships healthy, it’s important to find a way to handle your anger and lower your stress level.

So what can you do when you feel angry? Instead of focusing on ways to address any specific situation, it’s more effective to look for ways that work to handle anger at home in general.

Follow these tips to diffuse anger and invite peace and harmony into your home instead:

1. Exercise. One way to work off stress and anxiety in your home situation is to get moving. You can join a gym, work out in your bedroom or garage, or just take a walk. It’s a great way to get your endorphins going and feel happier.

• With exercise, you can make yourself feel better even if the circumstances that caused the anger don’t change.

• You can also try exercising together with your family. One of the benefits of exercising together is that you’ll all feel calmer afterward. When you’re all de-stressed together, you can help one another through issues that might have otherwise made you angry.

2. Listen to music. Try doing something mentally soothing to keep stress at bay. Music is one of the best ways to relax and de-stress, and it’s popular with people of all ages, income levels, and other factors. Pick the music you like; it’s usually more effective, though, when you choose something quiet. Listen to music that makes you feel rested and calm.

• Try several different musical styles – you’ll know when you’re listening to something that works for you. And once you’ve located it, you can listen whenever you need to for a calming break.

3. Read. Reading is also a good way to de-stress. Choose a lighthearted book that’s comical, romantic, or otherwise makes you feel good. You can also read a religious or spiritual book if you’re so inclined. Any book that gives a good, positive message about the world or the people in it can help you feel better and be more relaxed.

4. Be thankful. When you’re feeling stressed, try counting your blessings. Write them down, if it helps you. Sure, there might be some aggravating things going on in your home – but there are also many things you can be thankful about. Think about what’s good in your life, rather than what you don’t like.

• When you focus on gratitude, you’ll also see more of the good in your life.

• When you think negatively, it’s easier to feel angry and stressed. These emotions can make it harder to relate to the people in your family. Positive thinking, on the other hand, helps diffuse your anger and brings you more good things to feel good about!

5. Breathe. When you feel angry, take a moment to take a few slow, deep breaths. This action has multiple benefits. When you breathe deeply, it sends extra oxygen to your brain for clarity of thought and relaxes your muscles. It also gives you a moment to take a mental step back and look at the bigger picture.

• When you give yourself time to think first, you’re much less likely to lash out, either verbally or physically. You can then approach the issue feeling calmer.

The people who love you can make it difficult for you sometimes, even if they don’t mean to. If you use the tools suggested here to help you stay positive, you can get a handle on your anger and enjoy greater happiness in your home.

How to Fight Depression with Exercise

Is turning to therapy and medication the most effective solution for fighting depression? Studies are beginning to show that you can fight depression at home with a change in your activity level.

It’s true! Physical activity can have a profound impact on your ability to overcome what ails you. If you’re feeling depressed, it might be time to incorporate exercise into your lifestyle.

Exercise comes in many different forms and you can find a regimen that fits you. Avoid overdoing it when it comes to exercise; just ease into some physical activity and see how you feel.

Try these effective strategies to fight depression with exercise:

1.      Experience the runner’s high. Following a good workout, your body will experience what is known as a runner’s high, which results from an endorphin surge in your body. The temporary mood lift that this endorphin surge provides can be beneficial in reducing depression on a short-term basis.

  • When you’re feeling tense, overwhelmed, or down in general, seek a temporary pick me up in the form of a workout. Go for a short walk, hop on a treadmill or elliptical, or ride your bicycle. Even yoga, Pilates, and strength training workouts can provide you with a boost of endorphins to pick up your mood.
  • Working out for at least 30 minutes to combat symptoms of depression can also provide you with a boost in energy and concentration, which can reduce some of the negative feelings associated with depression.

2.      Improve your overall well being. Strength training is a great way to improve your health and well being, which can reduce symptoms of depression. Lifting dumbbells, for example, can build long, lean muscle, which improves metabolism and builds a stronger and healthier body.

  • While strength training may not directly impact your depression symptoms, its ability to improve your health can have long-term effects on your overall well being.

3.      Exercise daily. Exercise at least 30 minutes each day, six days per week. According to the Journal of Preventive Medicine, several weeks after you establish this regular exercise routine, you’ll begin to feel relief of your depression symptoms on a much more consistent basis.

4.      Replace medications with exercise. The Journal of Preventive Medicine recently featured a study of patients with depression who worked out for at least 3 hours per week. This study found that the remission of these patients’ symptoms was comparable to cognitive behavioral therapies and medication treatments.

  • While exercise may not be able to completely replace your need for other treatment options, it can benefit your mental well being in many ways, making it an excellent way to balance the therapies that you rely on for relief.
  • If you’re currently in treatment or taking medication, discuss any changes in therapy or medications with your doctor before you change them.

5.      Develop a routine. Developing a regular routine for exercise can have numerous benefits. Not only will you be combating your depression with exercise itself, but also having a routine to look forward to can boost your spirits and ward off the overwhelming feelings of depression.

The Bottom Line

Depression can negatively impact your life in many ways. Experiment with different therapy and treatment options to get the help you need. Exercise is a great way to reduce the symptoms associated with depression: helping to clear your mind and improve your energy, while also giving you a general sense of well being.

If you don’t already have a regular exercise regimen and you’re suffering from depression, then this is a treatment option that is well worth considering. It may work well in conjunction with current treatment options or it may replace those treatment options altogether. Please consult with your physician to learn more.

Relaxation Tips for Busy Parents

Busy ParentsParents can be busy, which of course is an understatement, especially if you have more than one child. One child may play a sport, another may play in the band, and another may be involved in scouting. Parents may feel like nothing more than a glorified cab driver. Although it may not be possible to remove all activities, below I share some tips for those rare moments you are not running around.

Read a book

How long has it been since you’ve curled up with a good book? Set aside time each day to do just that. Maybe you can’t physically get comfy in your favorite chair, but that doesn’t mean you can’t take time to read. If your children have you taxiing them all over the place, take along a book to read while you wait for them.  Now with the latest e-reader gadgets, you may actually be able to finish that book you started before your children were born.

Hire a Babysitter

Take some time out for you. Keep a list of trusted babysitters handy for those times you’re not busy. Call one of them up and ask them to keep the kids while you and your partner go out on the town.

Find a nice, quiet restaurant and promise not to talk about the children. While you’re at it, why not take in a movie you’d both like to see? Your children are already being cared for; you may as well take advantage of the time without them to truly enjoy yourselves.

Exercise together

Physical activity has been shown to reduce stress and it’s also good for the body. The great thing is that exercising also releases endorphins which help you relax and feel good, sometimes for hours after you’ve finished exercising. Another benefit of exercising together is that you can encourage each other when the going gets tough.

Take a mental vacation

Children daydream regularly, but it seems parents have forgotten this important activity. Take time to sit together and daydream. Talk about where you’d like to travel and about things you’d like to do while you’re there. Visualize your destination and let your minds wander. Before long you’ll feel relaxed and ready to tackle the rest of your day.

Listen to music

It’s been said that “music soothes the savage beast”. So when was the last time you listened to music to simply relax?Choose your favorite soft music, you know, the type that make your children cringe. These can be very relaxing when used during your mental vacation.

Busy parents are often found running their children from one activity to another as well as spending a good portion of their day at work. They may not have the luxury of taking time for themselves, but it’s important they do. Use one or more of these five relaxing ideas for busy parents to find ways to refresh and refocus on each other.  It is necessary for your well being and your relationship as well.