At times, playing video games can provoke your frustration and anger, especially if you are dissatisfied with the related game content, have difficulty passing certain levels, or are unable to beat other players. Managing emotions is not easy and requires a long process. But don't worry, there are a few simple tips worth trying to calm yourself down when anger starts to kick in.
Step
Method 1 of 3: Calming Yourself When Anger Hits
Step 1. Put down the game controller you are using
Of course you don't want to end up breaking the tools, do you? So, the best thing you can do when anger strikes is to keep the game controller away from you. If necessary, turn off the game you're playing so that the images and sounds no longer occupy your mind.
Step 2. Recognize the physical signs that arise when anger strikes
When someone is angry, they tend to show physical signs that they are often not aware of. Some of the physical symptoms below may be an indicator that you are angry:
- Tense muscles and hardened jaw
- Headache or stomach ache
- Increased heart rate
- Body shaking or suddenly sweating
- Head feels dizzy
Step 3. Take a break
If you start to feel angry, take a moment to rest. Do other activities that can take your mind off the elements of the game that trigger your anger. Taking a short break also allows you to return to playing in a more prime and fresh condition; as a result, your chances of success will be even greater. If you feel the need to divert your anger and frustration, try the following:
- Call your friends (or meet them in person!)
- Make a delicious meal or snack for yourself
- Clean your bedroom, kitchen or bathroom
Step 4. Take a walk outside
Traveling outside is one of the best ways to cool off, especially since a new atmosphere and scenery can really do wonders for your tiredness. To keep your emotions under control, try to balance video game time with socializing outside the home.
Step 5. Exercise
Exercise is another powerful way to help improve your mood. Exercising for at least 5 minutes can improve your fitness and mood. Do whatever sport you like; most importantly, make sure your heart rate increases and your body releases endorphins that can make you feel better.
Step 6. Take a deep breath
Anger can drastically increase your heart rate, tense your muscles, and make your body shake violently with it. You can reduce these negative effects by taking deep breaths. You can also control your breath while meditating for more effective results. But if you're reluctant to meditate, even deep breathing with the right technique can work just as well.
- To practice deep breathing, do this technique: take a deep breath, hold the air in your lungs for three seconds, then exhale for another three seconds. Try to focus only on the count.
- Make sure the inhaled air really fills your lungs (one of the signs, your chest and diaphragm will expand when you breathe). Exhale all the air for a count of three. Do not forget to give a pause between the exhale and the next inhale.
- Repeat the above process again until your emotions are completely under control.
Method 2 of 3: Knowing and Managing the Causes of Anger
Step 1. Recall why you played video games
Maybe you do it because you really like it. But if you're constantly angry every time you play, chances are that that love will disappear in no time. As a result, you will no longer be able to enjoy it the way you used to.
- If you always feel angry every time you play one type of video game, try finding a new hobby that can fill your free time for a while.
- If you feel uncomfortable with the new hobby, don't continue.
Step 2. As much as possible, avoid violent games
Playing (or even watching) violent video games can increase your tension and aggression, especially if you have difficulty managing your emotions. If you feel angry after playing or watching a game, switch to a more "calm" game.
Step 3. Consider the possibility that your frustration may be due to your inability to achieve certain goals
Difficulty passing certain levels or obstacles in the game can also irritate you. Think of the reasons that triggered your anger; Also think about whether you often feel restless or irritated if you have trouble reaching or passing certain levels.
To deal with anger caused by the above factors, try playing a game that you are already good at and enjoy the thrill of success. Or if you can choose a difficulty level, try to choose the lowest level of difficulty to prevent the anger from reoccurring
Step 4. Block or avoid other players who often irritate you
If someone criticizes or annoys you in an online game that involves a lot of people (or what is often called a massively multiplayer online game), block or report that player to the game master or in-game supervisor. Further involving yourself with the bully is not a wise move. Also make sure you know the rules of the game before reporting other players. At least when you report, you are absolutely sure that the player acted deviating from the existing rules.
Step 5. Realize if there are external factors that contribute to your emotional instability
Often times, anger arises (whether towards an inanimate person or object) when you are faced with a difficult life problem. If the cause of your anger seems odd, try to find out if there are other things in your life that are bothering you.
For example, you may feel depressed and have difficulty controlling yourself after you lose your job or face problems at school. As a result, even the slightest failure when playing a video game can really burn your emotions, even if that's not really the cause of your anger
Step 6. Leave the game if you are constantly frustrated by it
This may not be the advice you want to hear, but there are certain games that can "harm" your emotions, such as games that are violent, have too high a difficulty level, or offer annoying gameplay characters. If that happens, leave the game for a while or move on to another game that has a more positive impact on you. Switching games shouldn't be a big deal if you're concerned about your emotional health.
Method 3 of 3: Identifying More Serious Problems
Step 1. Check your addiction level to video games
Video game addiction (or what is scientifically called internet gaming disorder) is not the result of an official scientific diagnosis, but has recently begun to receive special attention from observers. If video games (or reactions to video games) are starting to affect your real life, chances are that you have become addicted to playing video games. Knowing and managing this addiction is important to maintain your emotional health. The following symptoms are common among video game addicts:
- Gets angry, acts violently, or feels depressed when not playing video games.
- Play quietly and willingly lie to others about time spent playing video games.
- Realizing that video games have taken up most of their time for work, schoolwork, and other hobbies.
- Feeling that playing video games is more important than socializing with people in the real world.
Step 2. Take care of your emotions
You have to control those emotions, not the other way around. If your anger is starting to take over your life, ask a counselor or psychologist to help you manage your anger. Chances are, your anger isn't just caused by video games but also affects other areas of your life.
Step 3. If anger triggers you to resort to violence, seek professional help immediately
You need to seek help if you start dealing with the following situations:
- You think about hurting yourself or others
- You use physical violence (such as hitting) other people or certain objects
- The problem is very chronic and happens again and again
- The anger from the game is starting to affect your life
- You have a track record of violence or aggressive behavior at work or with your loved ones
- You often feel dissatisfied in life
