क्या है 30-30-30 फॉर्मूला? जिसे फॉलो करने से गुस्सा होता है शांत 

जिस तरह इंसान के लिए हंसना, रोना, खुश होना, दुखी होना नॉर्मल बात है, उसी प्रकार गुस्‍सा व्‍यक्‍त करना भी बिल्कुल सामान्‍य सी बात है.

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लेकिन अगर गुस्‍सा आपके ऊपर हावी होने लगे और आप खुद का नुकसान करने लगें तो इसका पछतावा आपको जीवनभर हो सकता है.

[{"selector":"#anim-968b0e4b-0c81-4e8f-bf5b-bf91cd48b579","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-43302245-de4c-4513-ade6-542bbb900e23","keyframes":{"transform":["translate3d(69.53884%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8341ed4f-cf5a-4120-9139-3609ad5ade37","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-733b5999-02ed-4d2b-90eb-cbcebe1f1705","keyframes":{"transform":["translate3d(111.99999%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8aace579-785b-4cc0-a0ad-0543c06ff018 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(15.82576794905667%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}]

[{"selector":"#anim-a4c01820-ed89-4050-96fa-ac749e35c13f","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e1351478-5e8f-4acc-97a5-f42e4044d06c","keyframes":{"transform":["translate3d(69.53884%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4da58663-d5bb-48e2-8894-7f126fc6a2b9","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-43458cbf-2ec6-4d7e-b2f5-88f353800ddd","keyframes":{"transform":["translate3d(111.99999%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-fc2542fb-1d55-4910-a912-ab2586d03da8 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] ऐसे में गुस्‍सा कंट्रोल करने का 30-30-30 का फॉर्मूला क्रोध को नियंत्रित करने के काफी काम आ सकता है. जानिए क्या है ये 30-30-30 फॉर्मूला?

[{"selector":"#anim-0225bbf0-07cc-4448-b18f-7c722311a968","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-23bb22bd-1928-46f9-b5f6-d33566ddbd7b","keyframes":{"transform":["translate3d(69.53884%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-25402a8a-f38d-4734-871a-6020035cbed1","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-41ece17c-f43c-4eed-9a9c-dfb65d0b79bd","keyframes":{"transform":["translate3d(111.99999%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-abf949c0-e07f-4ffe-8443-f4dd8095ab91 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(9.296743450118042%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] 30-30-30 फॉर्मूला क्‍या है नैशनल ऐंगर मैनेजमेंट असोसिएशन (अमेरिका) से जुड़ीं लौरा बेथ मॉस के बताया कि जब गुस्सा आए तो 30-30-30 फॉर्मूले के जरिए गुस्से पर काबू पाया जा सकता है.

[{"selector":"#anim-05f32954-267f-469b-a5b7-b0a91b7d527b","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0e7b82e0-eb56-4c3f-9f13-c1cd4576a5a2","keyframes":{"transform":["translate3d(69.53884%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c56ce799-5ec7-48bf-8fd6-e464d61b3705","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-29e235db-349b-40bf-af45-cfa0fe62e812","keyframes":{"transform":["translate3d(111.99999%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7f19a318-0663-4809-ad9a-0f05875aa5ac [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-9.563678999916995%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] उनके अनुसार, सबसे पहले खुद को स्थिति से बाहर निकालने के लिए 30 सेकेंड का समय लेना और अगले 30 सेकेंड ध्यान भटकाना चाहिए. अंत में गुस्से को नियंत्रित करने के लिए सबसे अच्छा तरीका सोचना चाहिए.

[{"selector":"#anim-132dc570-31a7-4efb-9a94-9eaf2f53ff4f","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-86bd52ab-5adc-48bc-8baf-96d80735a2ca","keyframes":{"transform":["translate3d(69.53884%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4cd39f9b-7fa2-4719-afdd-96eed09450fd","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a8f5ebcc-5038-48c5-b44d-987041cf990f","keyframes":{"transform":["translate3d(111.99999%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9b039e56-4cbc-44b4-a04a-fd5396e8e2ef [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(25.161344957975658%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] ऐसे करता है काम अगर आपको किसी स्थिति में गुस्सा आता है तो आप गहरी सांस लें और 30 तक की गिनती करें. ऐसा करने से आपको अपने रिएक्शन को रोकने में आसानी होगी और आपको सोचने का मौका मिलेगा.

फिर अगले 30 सेकंड में आप यह समझने की कोशिश करें कि आखिर आपके गुस्‍से के पीछे की वजह क्‍या है है.

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समझने का प्रयास करें कि यह आपके भावनात्मक प्रतिक्रिया का वास्तविक कारण है या आप कुछ ज्‍यादा ओवर रिएक्‍ट कर रहे हैं.

[{"selector":"#anim-2ce91ec6-50f2-4fe0-a304-66b2276dc414","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e55597b3-276b-4605-92de-e4805a36fc26","keyframes":{"transform":["translate3d(69.53884%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3a7d88bf-587f-4f7e-b433-56342122119f","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-478473c7-38fc-4f63-8be9-d3b0b6639bef","keyframes":{"transform":["translate3d(111.99999%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-cf2f8399-f350-444a-b2f7-d802564148e7 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(17.216257469781176%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}]

[{"selector":"#anim-6d80afc4-7b0f-4516-86ab-f049d6b646b4","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-22bd0f22-b7b0-4e39-8508-37de17def76f","keyframes":{"transform":["translate3d(69.53884%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6bb4508d-8c41-44f0-ba34-0d09d757d743","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7db7772e-062a-4485-9a08-cb8cc2678984","keyframes":{"transform":["translate3d(111.99999%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9f03c9ba-9f34-4ef8-b7e8-4124123a9393 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(55.904486600398585%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] अंतिम 30 सेकंड आखिरी 30 सेकंड में आप गुस्से को नियंत्रण करने के लिए सबसे अच्छा तरीका सोचें. इस तरह आप गुस्‍से को नई दिशा में ले जा सकेंगे और रिएक्‍शन से बचेंगे.

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