Grounding Techniques for Anger That Help Seniors Stay in Control

Anger is a normal emotion, but too much of it can be bad for you. According to Everyday Health, anger can increase your risk of heart attacks, hinder your mental health, and decrease your sleep quality. All of these things can already be detrimental for any person, but they can be especially so for older adults.

While you can't control the situations that make your anger rise, you can take steps to lower or extinguish it. That way, you can lead a happier and healthier life.

In this article, we'll go over grounding techniques for anger that seniors in Emeryville, CA can use.

Box/Square Breathing

Box/square breathing is a great technique to learn in regards to emotional regulation for seniors since it's easy to learn and remember. It's a simple, structured breath that can help:

Slow the nervous system
Lower your heart rate
Give your mind a simple task to focus on so the anger doesn't escalate

First, breathe in slowly through your nose for a count of 4 (you can reduce it to 3 if 4 feels long). Hold the breath for the same count (4 or 3). Exhale slowly for the same count, and then hold again for the same count.

You can repeat this 4-6 times or until you feel calmer.

5-4-3-2-1 Sensory Grounding

5-4-3-2-1 sensory grounding is fantastic if you're seeking mindfulness for aging adults. It can firmly reconnect your attention to the present moment by using your five senses. As a result, this reduces rumination and your fight or flight intensity.

Follow these steps to do this exercise:

Name 5 things you can see around you
Name 4 things you can touch (or reach to touch)
Name 3 things you can hear
Name 2 things you can smell (or 2 smells you like to imagine)
Name 1 thing you can taste (sip water if needed)
Take 1 slow breath and notice the difference

After going through these steps, you should experience a difference in your mood.

Progressive Muscle Relaxation (PMR)

When you're angry, you typically hold it in your body. Muscles tense up without you knowing, and you might feel the effects the next day. So, in terms of anger management tools, this one helps you find those tense muscles and relax them.

Plus, it reduces physical tension that feeds anger. And more importantly, it teaches your body awareness so that you can catch rising anger earlier.

To do PMR, start at your feet. Tense the muscles for 5-7 seconds, then release and notice the drop in tension.

Next, move up the body, going to the:

Calves
Thighs
Buttocks
Belly
Hands
Forearms
Shoulders
Neck
Face

If you need a quick version, then do a single tensing and releasing of your shoulders, fists, and jaw.

Whatever you choose, avoid straining, as the goal is gentle tension. In addition, breathe slowly while tensing and releasing.

Feet-on-Floor Grounding and Posture Check

When you put your feet on the floor, it gives you a physical connection that provides a concrete anchor. This can reduce dizziness and overwhelm, especially since your posture can affect your mood and breathing.

To ground yourself in this fashion, first sit with both feet flat on the floor. Feel the weight of each foot; wiggle your toes if possible.

Then press your feet firmly into the floor for a count of 3, then relax. Repeat this twice.

Lastly, check your posture. You should sit tall but relaxed, with your shoulders soft and at chin level. Take one slow and long exhale.

Guided Imagery

One of the best calming strategies is to do guided imagery. It helps move your attention away from anger triggers to a calm mental space.

To activate your relaxation networks, close your eyes or focus softly on a neutral spot. Take 3 slow breaths.

Imagine a place where you feel safe and calm; it can be either a real memory or a fantasy place. Either way, stay there for 1-3 minutes and notice the details, such as the:

Colors
Smells
How the air feels

Slowly bring your attention back to the room and open your eyes when ready.

Temperature Grounding

Temperature grounding is a powerful tool since it uses a strong, immediate physical sensation. It interrupts your emotional cascade, which then helps you refocus attention.

As a cold option, you can splash cool water on your face or hold a cold compress/wrapped ice cube for 10-20 seconds. For a warm option, hold a warm (not hot) mug, rub your hands together, or place your palms on a warmed cloth.

Gentle Movement and Yoga

Gentle movement and yoga are fantastic to add to your senior mental wellness routines. Not only can they improve your physical health, but also improve your emotional wellness.

Both of these activities can release physical tension and increase blood flow. Plus, the stretches in yoga combine breath and motion to calm the nervous system.

Here's a simple chair sequence:

Seated breath: Inhale with your arms overhead, exhale while lowering them (repeat 3 times)
Shoulder rolls: Inhale up, exhale roll back and down (repeat in both directions)
Neck stretches: Chin to chest, then gentle side bends (hold each 10-15 seconds)
Seated twist: Place your hand on the opposite knee, gently twist (hold 10 seconds on each side)

Mantras and Voice Modulation

Mantras may initially feel silly to do, but repeating a calming phrase can center your attention. In addition, speaking softly lowers physiological arousal.

To do this, choose a short mantra, such as:

This will pass
I am safe
Breathe and let go

Whatever you choose, say it aloud slowly 3-6 times. Pause between each repetition and lower your voice on the exhale.

Try These Grounding Techniques for Anger

It may feel like your anger is quick to spark, but it doesn't have to remain that way. With the above grounding techniques for anger, you can reach a point of calmness effectively.

It may feel strange using these techniques at first, but with time, they'll feel natural. And as a result, you'll enjoy better health and emotional well-being.

To schedule a tour of our senior living community in Emeryville, CA, contact us now. 1440 By The Bay has an on-site spa and salon to help you look and feel your best.