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How To Let Go Of Anger




When you think of anger, do your thoughts drift towards the following images or scenarios? 

Tops blown. Profanities slung. Fists flying. And, messes that need to be cleaned up from stuff that’s hit the fan. 

In reality, those are all actions that have occurred in anger or because of anger. 

But, anger in and of itself can actually be a good thing when we learn to express it appropriately. 

How you respond (and don’t respond) in moments when you feel angry is what can become problematic both to the situation you find yourself in and for your overall mental and emotional health.

There’s a famous saying that is generally referenced in regard to negative thoughts, but I find it fitting with anger as well, “you can’t help it if a bird lands on your head, but you can keep it from building a nest in your hair.” 

Anger will come; it can’t be escaped in this life. But, how you respond and how it affects you…well, that’s up to you.  

How To Let Go Of Anger?

Just because something comes your way that evokes feelings of anger within you doesn’t mean that it has to completely control you. 

Consider the following ways to release those feelings and let go of anger:

Know Thyself 

First things first. You know you. You know your body. 

Each person’s body has a specific response to the emotion of anger. 

Your face turns red (that’s not just a cartoon feature, you know). Maybe your heart begins to beat rapidly. 

For some, it’s a pursing of the lips and flaring of the nostrils. For others, it’s clenched fists. 

There are many ways that our bodies physically denote anger. Knowing how your body responds can help you recognize that anger, so you can put the brakes on the situation before things get out of hand. 

Identify The Cause

If you’re beginning to feel angry, be aware of that and take a quick breath. Pause, and then calmly think through the issue at hand and try to recognize what it is about this occurrence that has upset you. 

Some questions to ask yourself:

  • Is this something that is within my control?
  • Is this “out of my hands?”
  • How important is this person or situation to me? (A cause for anger amongst friends or family is a different situation than a cause for anger in a workplace environment, and even that is completely different than an instance of anger with a stranger who just cut you off in traffic.)

Some scenarios and solutions:

  • Your daily commute brings about road rage. Consider taking another route or leaving at a different time to avoid this stressor.
  • You are passionate about your political beliefs, but your sister has polar opposite viewpoints. You can not discuss current events without things getting heated. Consider your relationship with your sibling. If anger is the result of such discussions and is thus hindering your relationship, perhaps these discussions aren’t worth having between the two of you. 
  • Your spouse uses words or phrases that hurt you. As the acts continue, anger arises. Do you value your spouse? Do you value yourself? Yes? Then both of you are worth a peaceful conversation regarding the matter. Communicate your feelings (hurt, anger), and be calm but assertive in the matter.

Take A Breather

Give yourself some space from whatever it is that has evoked those feelings of anger. 

From the simple to complex circumstances, taking a step back from the situation can help you clear your mind and (sometimes) immediately release some of those feelings of anger. 

Sometimes taking a break can just be a quick, “Excuse me, I need to use the restroom.” Then, just walk down the hall and back to recompose yourself. 

But, sometimes that breather needs to be a full day and night. 

When you’re able to, sometimes being able to “sleep on it,” can fix the entire situation…or at least dissipate anger and allow for a different perspective to develop. 


While you’ve stepped away, don’t just use the time to “stew” in your anger. 

Take some deep, slow breaths, in and out. 

Practice counting backward and forwards to ten, shifting your focus from the anger to your breath and the task of counting. 

Some people like to listen to soothing music when they feel anger arising (the type of music that soothes will be different for each individual).

Diffusing calming essential oils promotes a relaxing effect for some as well. 

Focus On A Solution

After you’ve had a chance to calm your feelings of anger and hopefully clear your head, focus on ways to improve the situation. 

Focusing on the problem will only serve to fuel your anger. And, you’ll be the one who suffers from this. 

Focus on a possible solution or simply on what you can control in the situation. 

And, sometimes, unfortunately, the only thing you can control in an angering situation is the fact that you aren’t going to let someone else’s actions rob you of your joy and happiness. 

Walk Away

Walking away…that may sound cowardly to some. And, I’m certainly not advocating for skipping out every time a situation sparks anger within you. Not at all. 

But, you know as well as I do that sometimes there are people and situations that we encounter that are toxic to their core. 

If there is a person or situation that repeatedly causes you pain or brings about angry emotions, it may be best to distance yourself from that person or situation if possible. 

This may be the only way to allow yourself to let go of the anger that is caused and the peace that you’re losing due to the relationship or situation. 


Can I be honest…blunt even? I don’t care who you are or what the situation is, sometimes forgiveness is just freakin’ hard! 

Generally in situations of anger, you’ve either been wronged or you feel attacked. It’s personal. 

It’s because of the fact that it’s personal that those feelings of anger are controlling the situation in the first place, right? 

And, if you’ve stepped away, and you’ve breathed deeply, and you’ve tried to think of a solution, and you’ve perhaps even just had to walk away from the person or situation altogether…but, it’s still eating you alive… 

Then, there’s no other way to say it than this: you just have to let it go. 

But, HOW? 

You just have to let it go. You have to forgive the person. Maybe not because they deserve it, but because YOU deserve peace. 

Grudges produces within your body a toxicity that can affect you on every level. 

Seek to practice empathy. Seek to forgive. Seek to let it go. 

And, from experience, I can say that deep hurts and horrifically angering situations may need a continual practice of forgiveness long after the person or situation is gone from your life. 

That’s okay, sometimes forgiveness is an ongoing process. 

Continue seeking forgiveness. Continue practicing empathy. Continue to let it go. 

Practices To Cope With Anger

Anger isn’t just an emotion that can affect us mentally. Left unchecked, anger can cause physical harm to your body as well. 

Anger isn’t worth your health, your relationships, your life. 

Consider the above practices to not let anger control you, and not let angry situations “get the best of you.” 

And, consider these coping exercises below to keep your body calm each day and to help diffuse feelings of anger in overwhelming situations. 

Practice Daily Gratitude

It’s hard to remain angry when you keep everything you’ve got going for you in the forefront of your mind. 

Think you’ve got nothing to be thankful for? You’re reading this article, right? I know of some who will never see the words on this page or any due to blindness. 

How can you be thankful for a sister who you can’t even have a civil conversation with? Consider the one who would give anything to have a heated political discussion with their sibling who’s been gone for years now due to a drug overdose. 


Focus on the good, every day. 

Breathe in fresh air, and be thankful. Move your body, and be thankful for the opportunity to do so. 

Did you have cause to smile today? Don’t take that for granted. Did you look for the opportunity to make someone smile today? Be thankful for that opportunity. 

It’s hard to let anger control you when you are focusing on the positives in life. And, they’re there, even in the midst of angering situations, I promise! 

Journal or Discuss

Find a way to get those angry emotions out. Talk to a friend or loved one. Journal your thoughts. 

Have you ever been so upset with someone that you wrote them a letter? Have you ever poured out your hurt, your anger, your frustrations…heck, forget the paper, it’s 2020…maybe you’ve even done this in a text. 

But, you didn’t send it (mail, text, email). 

Just writing or typing out your thoughts was a therapeutic process that helped you work through emotions of anger and aided in diffusing the situation enough that you could either let it go, or be prepared to talk about it more clearly with the other party. 

The same power exists in journaling…and in discussing these emotions with a close friend.

Physical Activity

Getting in a workout, or going for a walk or a run when you are feeling angry can give you space, help you clear your mind, and offer a release for those emotions in the moments following anger-filled circumstances. 

But, incorporating exercise regularly can keep “overly angry” responses at bay altogether.

When you are angry, your body releases the same hormones as it does when you are stressed: adrenaline and cortisol. Routine exercise trains your body to regulate these hormones. 

Physical activity also releases hormones that are responsible for making you feel good. 

And then, sometimes physical activity to relieve stress or anger doesn’t look like a walk, run, or weight lifting session at all. 

Sometimes a good 20 minutes with a punching bag is not only a great workout, but a great way to productively release those overwhelming feelings of anger. 

Deep Breathing

While we briefly mentioned this as a way to let go of anger, this one bears repeating. 

Practicing deep breathing regularly can decrease stress and anger and promote feelings of calmness.

You can also become more in tune with your own body through deep breathing, thus helping you to realize and deal with some things that may be causing you continual grief, stress, or feelings of anger. 

Breathe in deeply through your nose, filling your belly rather than your chest. After a brief pause, breathe out through your mouth, emptying your belly of the air. 

Practicing these things as a way of life can help you to both let go of anger and control it in a healthy way when it arises. 

Learning to control your feelings of anger can benefit you socially, emotionally, and even physically.

Can CBD help with stress & anger?

It’s known to:

  • Reduce anxious moods
  • Drastically improve sleep
  • Ease stiff joints and muscle pain
  • Soothe skin irritation
  • Sharpen focus and memory

So, you tell me! 

But most people can’t tell one CBD brand from the next. They may not for example understand the value of a “full spectrum” oil vs isolated CBD oil.

Or be aware that cheap oils frequently contain known carcinogens (like weed killer).

Or that most people only absorb 3-5% of the CBD they take!

So let’s take a closer look at what sets the best apart from the rest.

Full Spectrum

Research on a new hemp extract (identified as “CBC”) shows it is an effective relaxant, making users feel at ease. 

It also showed 10x the effect of CBD on relieving depressed moods… and was an “effective antiviral.”

This is just the tip of the research coming out about the benefits of whole-plant hemp extracts…

CBG (another hemp extract) has been called the ‘stem cell’ of all cannabinoids, with research showing it boosts anandamide production (aka the ‘bliss molecule’).

It showed neuroprotectant properties and powerful pain-relieving effects.

And as the list of beneficial cannabinoids continues to grow, research shows whole plant hemp extract is 3x more powerful than CBD alone…

Because it contains the full spectrum of natural cannabinoids.  

Clean Sourced


Because it is an excellent filter plant, hemp soaks up toxins like a sponge!

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Exploring the Role of the Health Belief Model in Preventative Health Behaviors




Preventative health behaviors are essential for maintaining overall well-being and preventing the onset of various illnesses and diseases. One model that has been widely used to explain and promote these behaviors is the Health Belief Model (HBM). The HBM is a psychological model that was originally developed in the 1950s by social psychologists Hochbaum, Rosenstock, and Kegels. It aims to explain and predict health behaviors by taking into account individual beliefs and perceptions.

The HBM is based on the premise that individuals are more likely to take action to prevent or control a health issue if they believe that they are susceptible to the issue, that it is severe, that taking action will be beneficial, and that they are capable of taking the necessary steps. These four key elements are known as perceived susceptibility, perceived severity, perceived benefits, and perceived barriers, respectively.

Perceived susceptibility refers to an individual’s belief about their personal risk of developing a particular health issue. For example, someone who believes that they are at high risk of developing heart disease may be more likely to engage in preventative behaviors such as exercising regularly and eating a healthy diet.

Perceived severity is the individual’s belief about the seriousness of the health issue. If someone believes that the consequences of not taking action to prevent a particular health issue are severe, they may be more motivated to engage in preventative behaviors.

Perceived benefits refer to the individual’s belief that taking action to prevent or control the health issue will be effective in reducing the risk. If someone believes that exercising regularly and eating a healthy diet will help to lower their risk of developing heart disease, they may be more likely to engage in these behaviors.

Perceived barriers are the obstacles that may prevent an individual from taking action to prevent or control a health issue. These barriers may be financial, logistical, or psychological. For example, someone may be deterred from exercising regularly due to a lack of time or access to a gym.

The HBM has been applied to a wide range of preventative health behaviors, including cancer screenings, vaccinations, and healthy lifestyle choices. Research has shown that individuals who have higher levels of perceived susceptibility, severity, benefits, and lower levels of barriers are more likely to engage in preventative health behaviors.

Healthcare providers and public health professionals can use the HBM to design interventions and communication strategies that promote preventative health behaviors. By addressing and changing individuals’ beliefs and perceptions, these interventions can help to increase motivation and enable people to take action to protect their health.

In conclusion, the Health Belief Model is a valuable framework for understanding and promoting preventative health behaviors. By considering individuals’ beliefs and perceptions about their health, healthcare providers can design effective interventions that motivate and empower people to take control of their well-being. The HBM plays a crucial role in shaping public health strategies and encouraging individuals to adopt healthy lifestyles to prevent the onset of diseases and illnesses.

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How to Perform CPR Fast and Effectively




( – EVERYONE HAS SEEN THE tense moments in movies where someone collapses, and someone else dashes to the scene to begin cardiopulmonary resuscitation (CPR).

One crucial action, such as retrieving an automated external defibrillator (AED), can make the difference between life and death. This action is typically not given much emphasis.

Follow these life-saving steps immediately:

Step 1: Check the Scene

Check to see if the person is alright by tapping them and asking if there are any chemical spills or downed electrical lines.

Step 2: Check for Breathing

Proceed to the next step immediately if they are not breathing or are only sometimes gasping for air.

Step 3: Call 911 and Grab the AED

Tell anyone close to perform these actions so that you can start CPR. Gordon Tomaselli, M.D., a former president of the American Heart Association, advises skipping the AED and beginning compressions as soon as possible if you have to search for the device that shocks the heart back into rhythm.

Step 4: Start CPR

Use the AED first if it’s nearby: When an AED shock is administered within the first minute of a cardiac arrest, nine out of ten victims survive. Perform chest compressions until aid comes if an AED is not available.

Compressions can increase the chances of survival by two or three times if performed in the first few minutes after cardiac arrest.

How to Do Chest Compressions: Place the heel of one hand in the center of the chest, precisely at the nipple line, while kneeling next to the individual to perform chest compressions.

Put the other one on top of the initial one. Put your fingers together. Locked elbows, apply force quickly. Compress between 100 and 120 times per minute; this is the beat of “Stayin’ Alive.”

Each time, delve two inches deeper.

Step 5: Follow the AED’s Instructions

The AED’s audio instructions walk you through every stage of using it after you turn it on. All you have to do is listen and answer. The instructions will tell you how to position the electrode pads and whether you should click the button to shock someone.

They also recommend restarting CPR if a shock is ineffective.

Step 6: Continue CPR

Hands-only CPR is equally successful in the initial minutes following cardiac arrest in adults and teenagers as it is when combined with rescue breathing.

Continue until your breathing returns, assistance comes, or you cannot continue.

If you are faced with a situation where someone near you requires CPR, follow the step-by-step guide below to potentially save a life.

Copyright 2024.

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Your 4-Week Plan for Better Mental Wellness




( – Everything in your day to day and your life is impacted by your mental health. There are other options outside therapy, medication, and even meditation to maximize it.

You can do many little things to improve your mental health, remove obstacles in your path, and achieve your life goals.

Being happy with your mental health does not imply that you never experience terrible days. It means you can handle those days with more extraordinary fortitude and less effort.

And perhaps you can figure out how to prepare yourself for even fewer of them down the road.

This four-week strategy helps you do things differently, think outside the box, overcome obstacles, and feel joy and amazement. In essence, it improves your mental health.

Week 1: Take a Breather

Day 1: Pause for a Minute

Take a moment to ground yourself by noticing 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.

Day 2: Focus on Your Breath

Practice 4-7-8 breathing: inhale for 4 seconds, hold for 7, and exhale for 8. Repeat a few times to relax.

Day 3: Let Your Mind Wander

Sit quietly without distractions, allowing your mind to relax and think positively, boosting creativity and mood.

Day 4: Embrace JOMO

Limit social media use and enjoy the joy of missing out (JOMO). Focus on what matters to you rather than online content.

Day 5: Get Some Rest

Prioritize sleep by setting a bedtime, keeping your room cool, and avoiding screens before bed.

Week 2: Ask a Question a Day

Day 1: What’s Going Well?

Focus on what’s working well to boost positivity and well-being.

Day 2: How Will This Decision Affect Me?

Consider the short-, medium-, and long-term consequences of your decisions to reduce anxiety.

Day 3: How Am I Feeling Right Now, Really?

Identify and understand your genuine emotions without labeling them as good or bad.

Day 4: What’s Possible Today?

Adapt to daily challenges by asking what’s achievable rather than striving for perfection.

Day 5: What Can I Let Go Of?

Identify and start letting go of negative self-talk or unhealthy relationships.

Week 3: Fuel Your Mood with Food

Day 1: Eat a Day’s Worth of Greens in One Meal

Incorporate two cups of leafy greens, such as spinach or kale, into your diet for mental and physical benefits.

Day 2: Sample the Rainbow

Eat various colorful fruits and vegetables to boost optimism and reduce stress.

Day 3: Dive Into Seafood

Include fatty fish like salmon for omega-3s and vitamin D, which support brain health.

Day 4: Shift Your Snacks

Choose nuts like almonds or walnuts to nourish your brain with essential nutrients.

Day 5: Add Friends

Share meals with friends to enhance mental wellness through social connections.

Week 4: Use These Mind Hacks

Day 1: Embrace Uncertainty

Accepting what you can’t control helps reduce stress and anxiety.

Day 2: Plan for Hurdles

Prepare for daily challenges to stay balanced and resilient.

Day 3: Change Your Language

Reframe negative emotions by noting them as feelings rather than defining yourself by them.

Day 4: Balance Your Negativity with Positivity

Counter negative thoughts with positive ones to improve mental well-being.

Day 5: Be Amazed

Experience awe through nature, art, or inspiring talks to boost creativity and mood.

Mental health impacts how we think, behave, and feel. It’s closely tied to physical health, and nearly everyone faces mental health challenges at some point.

This 30-day plan offers simple daily changes to help reduce stress and anxiety, enhancing mental well-being and resilience.

Copyright 2024.

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