Know how to control anger during conversation.- बातचीत के दौरान गुस्सा आने लगता है, तो इसे इन तरीकों से करें कंट्रोल।

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जरूरत से ज्यादा गुस्सा आना, हर बात पर क्रोधित हो जाना मानसिक और शारीरिक दोनों ही रूप से आपकी सेहत को प्रभावित कर सकता है। इसी के साथ यह कभी कवार आपके आर्थिक हानि का भी कारण बन जाता है। क्रोधित होना मानव व्यवहार का एक सामान्य हिस्सा है, परंतु यदि क्रोध आपको कंट्रोल करने लगे तो यह आपके लिए एक अलार्मिंग साइन हो सकता है। क्रोध के चक्कर में हम कई बार अपने जीवन के कुछ अनमोल रिश्ते खो देते हैं, साथ ही यह प्रोफेशनल लाइफ को भी प्रभावित कर सकता है। इसीलिए समय रहते अपने क्रोध को पहचान लेना और इस पर काम शुरू कर देना बहुत जरूरी है। तो आज हम लेकर आए हैं क्रोध पर काबू पाने (how to control anger during conversation) के कुछ प्रभावी उपाय। चलिए जानते हैं, इनके बारे में आखिर इन्हें किस तरह नियंत्रित रखना है।

यहां जानें अपने गुस्से को नियंत्रित रखने के कुछ प्रभावी तरीके

1. सबसे जरूरी है अपने गुस्से को पहचानना

सबसे पहले पहचानें कि किन स्थितियों में आपका गुस्सा ट्रिगर होता है। जब आपको इन चीजों का पता लग जाए तो शुरुआत में ऐसी परिस्थितियों में पड़ने से बचें परंतु धीरे-धीरे खुद को इन स्थितियों का सामना करने के लिए तैयार करें। क्योंकि आप किसी भी चीज से पूरी जिंदगी नहीं भाग सकती।

इसलिए यदि ऐसी कोई परिस्थिति सामने आ जाए तो एक से लेकर दस तक गिने और गहरी सांस लें। साथ ही साथ ऐसी परिस्थिति में 5 से 10 मिनट का समय खुद को शांत करने के लिए निकालें।

यदि आप किसी व्यक्ति से परेशान हैं या ऑफिस के किसी काम से चिड़चिड़ापन महसूस कर रही हैं, ऐसी स्थिति में एक छोटे समय का ब्रेक लें और ठंडा पानी पियें। वहीं कुछ ऐसा देखे जो आपको शांत रहने में मदद कर सके।

gusse me koi decision n len.
गुस्से के बिना अपनी बात रखना सीखें। चित्र शटरस्टॉक।

2. गुस्से के बिना अपनी बात रखना सीखें

यदि आपको एंगर इश्यूज है और बार-बार गुस्सा आता है, तो इसे नियंत्रित रखने के लिए आपको समझदारी दिखाने की जरूरत है। आप यदि किसी व्यक्ति कि किसी हरकत या बात से परेशान हैं और आपको गुस्सा आ रहा है ऐसे में उसी पल में रिएक्ट न करें। ऐसा करना आपके रिश्ते को खराब करने के साथ ही आपकी पर्सनालिटी पर भी प्रभाव डालता है।

ऐसी स्थिति में सबसे पहले खुदको शांत रखने की कोशिश करें और कुछ समय बाद आप जिस बात से परेशान थी उसे सामने वाले व्यक्ति के सामने रखें और बातचीत करके उसे ठीक करने की कोशिश करें। क्योंकि यदि आप किसी भी बात को मन में दबाए रखेंगी तो यह आगे चलकर आपके गुस्से को और ज्यादा बढ़ा सकता है। जो आपके मानसिक स्वास्थ्य के लिए बिल्कुल भी उचित नहीं होता।

3. पॉजिटिव सेल्फ टॉक है जरूरी

अमेरिकन साइकोलॉजिकल एसोसिएशन द्वारा की गई एक स्टडी के अनुसार गुस्से को नियंत्रित रखने के लिए पॉजिटिव सेल्फ टॉक एक बेहतरीन विकल्प है। इस तरह आप अपने गुस्से से आसानी से उभर सकती हैं। सबसे पहले गुस्से की स्थिति में खुद को शांत करें और उसके बाद सकारात्मक रूप से खुद के साथ बातें करते हुए स्थिति को समझे और उसे समझाएं। किसी भी परिस्थिति से बाहर आने का यह एक सबसे अच्छा तरीका है।

self talk hai zaruri.
खुदसे बात करना है जरुरी। चित्र शटरस्टॉक।

यहां जानें ऐसी कुछ गतिविधियों के बारे में जो गुस्से को नियंत्रित रखने में करेंगी आपकी मदद

1. एक्सरसाइज करें

नेशनल लाइब्रेरी ऑफ़ मेडिसिन द्वारा किये गए एक शोध के अनुसार एक्सरसाइज आपके नर्व को आराम पहुंचाती हैं और आपके गुस्से को नियंत्रित रखने में मदद करती है। यदि आप किसी बात से ज्यादा परेशान हैं या आपको बहुत ज्यादा गुस्सा आ रहा है, तो ऐसी स्थिति में कुछ दूर वॉक करें या अपना कोई मनपसंदीदा खेल खेलें।

2. मंत्रों का उच्चारण करें

इंटरनेशनल जर्नल ऑफ मल्टीडिसीप्लिनरी ट्रेंड्स के अनुसार कुछ मंत्रों का उच्चारण आपके दिमाग को शांत रहने में मदद करता है। साथ ही यह आपके नसों में एक प्रकार का सेंसेशन पैदा करता है जो आपको रिलैक्स और शांत रखता हैं।

3. स्ट्रेचिंग

क्रोध को नियंत्रित रखने के लिए योग और स्ट्रैचिंग जैसे अभ्यास काफी प्रभावी माने जानते हैं। यदि आपको जरूरत से ज्यादा गुस्सा आ रहा है तो ऐसी परिस्थिति में अपने गले को घुमाएं, कंधों को स्ट्रेच करें। इसके लिए आपको किसी प्रकार के इक्विपमेंट्स की जरूरत नहीं होती। वहीं कई ऐसे योगासन हैं, जो इस स्थिति को नियंत्रित रखने में आपकी मदद कर सकते हैं।

deep breathing ke fayade
तेजी से सांस लेने और छोड़ने की प्रक्रिया करें। चित्र: शटरस्‍टॉक

4. गहरी सांस लें

जब आप क्रोधित रहते हैं तो इस दौरान जल्दी जल्दी और छोटी सांस लेना शुरू कर देते हैं। ऐसे में खुद को शांत करने का सबसे अच्छा तरीका है कहीं बैठ जाएं और धीरे धीरे लंबी और गहरी सांस लेने की कोशिश करें। नाक से सांस खिंचे और मुंह से सांस को बाहर निकाल दें। वहीं इसे तब तक दोहराती रहें, जब तक आपको आराम न मिल जाये।

यह भी पढ़ें : बैली फैट बढ़ाती हैं खानपान की ये गलत आदतें, फैट बर्न करने के लिए फॉलो करें ये 5 डाइट टिप्स

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