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걷잡을 수 없는 분노를 가라앉히는 실리적인 방법들

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    • #2047 Reply
      PPpage
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      1. 모든 것을 잠시 내려놓고(분노조차) 신체와 정신을 동시에 멍때리듯이 릴렉스 시킨다.
      -느슨한 자세를 취하는 것이 실질적으로 도움이 되고, 분노가 끓어오르는 것은 알지만 일단 멍때린다는 마음으로 실행하면 실효성이 크다.
      -극단적으로 분노한 상태에선 이런 마음가짐조차 잘 되지 않을텐데, 그 혼란하고 분노인 감정마저 ‘일단’ 내려놓는다는 매커니즘으로 사용하면, 실제 분노 상황에서도 연습한 것을 꺼내놓듯이 활용할 수 있다.
      -이 ‘일단’이라는 것이 핵심인데, 분노상태에선 이러한 효율적이고 이성적인 판단을 할 수 없기 때문에 실제로 화가 가라앉든 그렇지 않든, 즉 ‘결과가 어떻든 간에 일단 닥치고 한다’ 는 프로세스를 미리 심어놓으면 효과적이다.
      -심호흡도 병행하면 물리적&심리적으로도 도움이 되는 것이 과학적으로 입증되었다.

      2. 글을 쓰거나 그림을 그리는 등 현재의 감정 상태를 솔직하게 표현한다.
      -실제로 무언가를 기억하려고 할 때 그것을 메모한다면 오히려 잊어버리기 쉽다. 심리적으로 어딘가에 적어놓았다는 안도감과 실제로 구체화해 놓았기 때문에, 더이상 뇌에서 에너지를 쏟아부어 기억을 하지 않아도 되기 때문이다.
      -마찬가지로 분노한 감정을 글로 서술하여 쓰던가 그림으로 그리는 것만으로도 심리적으로 구체화&격리화가 되기 때문에, 그 분노가 눈에 띄게 해소된다.
      -여기서 핵심은 ‘남에게 보여주지 않을 생각으로 정말 솔직하고 아무렇게나 쓰기’ 이다.
      -그것이 글이라면 비속어를 포함한 차마 남들에게 보여주지 못할 만한 글이라도, 그림이라면 정말 징그러워 눈 뜨고 보기 힘들 정도라도 솔직한 것이 가장 효과적이다.

      3. 분노 이유와 대상, 과정과 해결책을 눈에 불을 켜고 오히려 똑바로 깊숙하게 바라본다.
      -분노가 일어난 이유와 대상, 과정 들을 회피하거나 분노로 인해 시야를 잃어버리지 않고 오히려 구체적이고 냉정하게 바라보면, 그 분노를 수치화하기 쉬워지기 때문에 과도한 분노를 막아준다.
      -또한 실질적으로 해결방안까지 모색해 분노가 생길만한 이유를 원천적으로 케어할 수 있기 때문에 실질성이 가장 크다.
      -극단적인 분노상황에선 하기 힘든 방법이지만, 오히려 수련이 된다면 극단적인 분노 상황에서 그 극단적인 에너지를 활용해 더욱 집중력 있게 문제를 해결할 수 있다.
      -가장 효과적이고 미래지향적이며 안티프레즐한 방식이지만, 다른 방법보다는 순간적인 효력이 크게 떨어진다.
      -다만 분노를 잠시 삭히는 것이 아니라 완전히 없애고자 하자면, 가장 고통스럽지만 가장 훌륭한 방법이다.

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최선을 다해 직접 만든 콘텐츠만 공유합니다.
We share the best content we have created.

이메일 구독 - Email Subs

최선을 다해 직접 만든 콘텐츠만 공유합니다.
We share the best content we have created.