Health Benefits of Pilates

Pilates & Anger

We all feel angry at times; it’s a natural response to threats and attacks, injustice and disappointment.

Anger is a powerful emotion and releasing the pressure that builds inside you can be essential to deal with problems and move on.

But if anger isn’t dealt with in a healthy way, it can have a significant effect on your daily life, relationships, achievements and mental well-being.

What kind of problems are linked to anger?

Anger in itself is neither good nor bad; it becomes a problem when it harms us or other people.

Anger is the emotion most likely to cause problems in relationships in the family, at work and with friends.

People with a long term anger problem tend to be poor at making decisions, take more risks than other people and are more likely to have a substance misuse problem.

Long term and intense anger has been linked with mental health problems including depression, anxiety and self-harm.

It is also linked to poorer overall physical health as well as particular conditions, such as:

high blood pressure
colds and flu
coronary heart disease
stroke
cancer
gastro-intestinal problems.

How can managing my anger help me?

Most people get angry quite often, but their anger is within a normal and healthy range. Other people experience anger frequently and intensely enough for it to interfere with their everyday life.

Both sets of people can benefit from learning how to deal with their anger more effectively.

There’s lots of evidence to suggest that managing your anger in a healthy way can help people look after their mental and physical health, feel more positive about themselves, achieve their goals, solve problems and enjoy relationships with the people around them.

Anger can lead you to action, or even violence, you will regret. Bottling up your anger for a long time isn’t a good thing either. It’s important to deal with anger and move on, not let it stew inside you.

How can I manage my own anger?

Buy time

When you feel the first surge of anger boiling up inside you, pause for a moment. Think about what has made you angry, think about the consequences of exploding in a rage and then choose how to respond.

Even in the middle of an argument, it’s not too late to take a deep breath and choose to express your feelings differently. Give rational thinking time to kick in.

Count to ten before you act.
Drop your shoulders and breathe deeply to help you relax – your instincts may be telling your body to get ready to fight, but your rational self can reverse this message by telling your body to chill out.
If you feel the urge to throw something or hit out, remove yourself from the situation and try taking it out on something soft like a cushion that you won’t damage and which won’t hurt you.
Try screaming if it won’t disturb people near you or scream into a pillow to release your tension.
Talk yourself down – imagine what your calmest friend would say to you and give yourself the same advice
Imagine yourself in a relaxing scene.
Distract yourself or take yourself out of the situation that made you angry – read a magazine, do a crossword, listen to soothing music, go for a walk.
Pour out how you feel in writing or redirect your energy into another creative activity.
Offload to a friend who will help you get perspective on the situation.

There are other activities which may help you almost immediately, later the same day or if you make them part of your lifestyle longer term.

Work off your anger through exercise – channelling your energy into exercise instead will increase the release of feel good brain chemicals called endorphins which help us relax.
Use relaxation techniques like yoga or meditation – techniques like these challenge the physical aspects of anger, such as the brain chemicals that prepare you to fight, before these chemicals lead you to act impulsively.

Be assertive

Being assertive is a healthy way to express anger. Take ownership of the situation and your feelings.

Tell people that you are feeling angry and why.
Talk slowly and clearly.
Use the word “I” to make it about you, not about them.
Make requests rather than demands or threats.
Say “I could” and “I might” instead of “I must” or “I should”.

Good communication skills can help you get your message across. Keep the lines of communication open. Listen to other people’s point of view.

Assuming you know where they stand can create a problem where there is none and escalate a situation from bad to worse.

Know yourself

Now I can control it. I just think ‘For goodness sake’. I recognise the situation for what it is.

In the longer term, it can be really helpful to work out what makes you angry and how it makes you behave. Think about it when you’re not feeling angry. Talk it through with someone who you trust and who knows you well.

What triggers your anger?
What signs tell you that you’re on the brink of uncontrolled anger?
Have you fallen into any unhelpful patterns of behaviour?
What have the consequences been?
What works to calm you down?
Are there any triggers in your daily routine or your environment that you could change?

Protect your mental health

People in good mental health are better able to cope when things go wrong; feeling stressed makes it harder for us to cope with problems.

The following are some of the things known to be good for our mental health.

Keep physically active.
Eat a balanced diet – some foods are more effective than others at supplying us with a steady flow of fuel to help us function well, while nutrients found in certain foods can affect mood in different ways.
Drink sensibly, however tempted you may be to improve your mood with a drink or by using drugs.
Keep in touch with friends and loved ones - talk about your feelings with them and ask for help when you need it.
Take time to relax and enjoy yourself.
Accept who you are and do something you’re good at.
Care for others.

The above article is from http://www.mentalhealthireland.ie/a-to-z/anger/

Pilates for relaxation

Pilates aids relaxation by teaching the body to recruit specific muscles in a steady, controlled way which increases strength and well-being as well as reducing the build-up of muscle tension.

Pilates incorporates breathing and encouragement of body

awareness for a heightened mind body connection.

Pilates takes you away from the stresses of busy daily life to allow you take some time for yourself. Pilates integrates deep breathing into the exercises to reduce feelings of anxiety and encourage relaxation through the body.

Various stretches for the neck, back and shoulders also help to reduce heaviness and tension in the muscles, leaving you feeling floaty and energised.

Pilates is different to other forms of exercise as it leaves you feeling invigorated as well as at ease due to its slow and flowing nature.

Benefits of Pilates for Relaxation

Pilates for relaxation can bring many benefits including:

A relaxed but energised workout
Better mood and positivity
Reduced stress
Reduced muscle tension
Increased mind body connection

Increased overall well-being
Willingness to socialise
Increased motivation and confidence
Reduced risk of injury
Meeting new people

The above article is from

http://physiolates.org.uk/types-of-pilates/pilates-for-well-being/pilates-for-relaxation.php

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