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Come gestire la rabbia in tempi di pace

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30 Aprile 2020
gestire la rabbia

Lavoro come medico, agopuntore e psicoterapeuta. Scrivo di salute, benessere…

Gestire la rabbia in tempi di pace può essere un mestiere difficile. Non basta infatti evitare la violenza, è necessario essere gentili anche in condizioni avverse. Chi si limita a trattenere la rabbia quindi non ottiene il risultato desiderato.

Un’alternativa a “calmati e respira”

“Calmati… respira…” così diciamo a una persona arrabbiata. “Devo calmarmi… devo respirare…” così diciamo a noi stessi quando siamo noi quelli arrabbiati. In entrambi i casi ci comportiamo come se la rabbia fosse inutile, anzi dannosa. La risposta più saggia alla rabbia sembra quella di liberarsene, subito. Da qui nasce l’idea secondo cui gestire la rabbia consisterebbe nel cancellare la rabbia, essere capaci di comprimerla fino ad annullarla.

Oggi vorrei fare con voi un discorso diverso, guardare la realtà da un altro punto di vista. La rabbia è parte della vita. Davanti a questa constatazione, gli antichi cinesi e greci intuirono che, se avessero imparato a servirsi della rabbia, avrebbero anche imparato a scegliere di non servirsene. E avevano ragione.

Un’immagine della rabbia

In lingua cinese per indicare la rabbia si usa l’espressione Nu (怒) che significa avere nel cuore una donna e una mano che esercita su di essa una oppressione. 

In effetti è proprio così. La rabbia è quello stato psicofisico in cui ci troviamo quando ci si para davanti un ostacolo che ci impedisce di assecondare la nostra natura: soddisfare le nostre necessità e realizzare i nostri desideri.

La rabbia è una reazione

Come per le altre emozioni primarie (paura, dolore e piacere), le neuroscienze hanno dimostrato che la rabbia non nasce dal nulla. È una reazione ad una situazione esterna o interna a noi, che percepiamo come opprimente. Quando un ostacolo si frappone tra noi e la realizzazione di noi stessi, perdiamo le staffe. 

La rabbia è istantanea, concreta e non necessita della nostra autorizzazione cosciente per manifestarsi. Si sviluppa a livello psichico e fisico contemporaneamente, nelle azioni e nei pensieri.

Gli ingredienti della rabbia

Sono tre gli ingredienti essenziali della rabbia: 

  • Forza
  • Velocità
  • Intuizione

La forza è quella che opponiamo all’oppressione che subiamo allo scopo di neutralizzarla.
La velocità è quella con cui cerchiamo di contenere l’oppressione prima che prenda il sopravvento su di noi.
L’intuizione è quella che utilizziamo per prevenire le mosse dell’altro, del nostro oppressore, in quanto sappiamo che il segreto di una buona reazione è l’anticipazione!

Da risorsa a limite

La rabbia, come tutte le emozioni primarie, è una competenza senza compressione, così dice Dennet. In quanto tale ci sostiene nell’affrontare le difficoltà che la vita ci mette davanti.

Come accade quindi che una risorsa come la rabbia diventi un limite? Come mai siamo così preoccupati dalla necessità di imparare a gestire la rabbia?

Le strategie fallimentari per contenere la rabbia

A motivo dell’irruenza che la caratterizza, in qualità di esseri umani ormai da generazioni abbiamo cercato di relegare la rabbia ai limiti della nostra esistenza sia come individui sia come società. 

Due sono le strategie che abbiamo messo in atto nei secoli per cercare di ridurre la rabbia ai minimi termini:

  • il controllo 
  • la difesa preventiva.

Il controllo consiste nel trattenere la rabbia dentro di noi nel momento in cui la sentiamo salire. L’idea è quella di trasformarci in pentole entro cui affogare letteralmente la rabbia.

La difesa preventiva, invece, si basa sul principio secondo cui se mi difendo in anticipo, posso minimizzare le manifestazioni del conflitto e della rabbia stessa.

In entrambi i casi il tentativo è quello di ridurre la rabbia ai minimi termini e minimizzarne la manifestazione. 

Occultare la rabbia non è farla venir meno

Tuttavia, in entrambi i casi il tentativo di gestire la rabbia non la eradica, semplicemente la disloca. C’è meno rabbia nella nostra vita individuale e nella nostra società, ma solo apparentemente. Miete meno vittime, ma questo non significa che faccia soffrire di meno.

Nel momento in cui ci controlliamo, infatti,  accumuliamo rabbia non espressa dentro di noi. Prima o poi tuttavia raggiungiamo una soglia oltre la quale la rabbia ci sfugge e si scaglia contro chi ci capita a tiro e che magari non c’entra nulla. 

Un discorso simile accade quando applichiamo la difesa preventiva.
Se vogliamo davvero ridurre la rabbia ai minimi termini, dobbiamo difenderci in anticipo, così in anticipo da anticipare l’attacco stesso. Per fare questo dobbiamo intuire le mosse del potenziale oppressore. Anzi dobbiamo letteralmente immaginarle! Il che fa sì che dal momento che ci difendiamo prima di essere attaccati, all’atto pratico siamo noi quelli che attaccano.

Il controllo e la rabbia preventiva ci trasformano da possibili vittime a carnefici, da possibili oppressi a oppressori.

Una via alternativa c’è, ma non è per tutti

È possibile gestire la rabbia in altro modo? Possiamo fare meglio di limitarci a controllo e difesa preventiva?

Gli antichi ci suggerirono una strada, che non è tuttavia una strada per tutti. Richiede, infatti, un certo coraggio. La premessa è che noi per primi ci confrontiamo con la nostra rabbia e tramite l’osservazione ne diventiamo abili modulatori.

Uccidere il serpente con il suo stesso veleno

Per suggerire una strategia diversa per gestire la rabbia, gli antichi cinesi coniarono l’espressione: uccidere il serpente con il suo stesso veleno. Questo raffinato stratagemma ci suggerisce che l’unico modo per uccidere la rabbia è usare la rabbia stessa. Il che significa che se vogliamo davvero eliminare la rabbia non possiamo ricorrere al controllo e alla prevenzione, ma dobbiamo ricorrere alla rabbia stessa.

I talenti per gestire la rabbia in modo evoluto

Per chi voglia percorrere questa strada, due sono i talenti necessari:

  • La capacità di modulare la rabbia
  • La capacità di arricchire costantemente il proprio punto di vista sulla realtà

(A) Modulare la rabbia

Il rischio insito nel lasciarsi andare alla rabbia sta nel fatto che la nostra reazione di difesa dall’oppressione, se non modulata, può trasformarsi in attacco.

Modulare la rabbia significa essere in grado di adeguare la nostra forza e velocità all’oppressione che ci minaccia.

Se tratteniamo la rabbia, non avremo mai l’opportunità di conoscere la nostra forza e velocità. Quello che dobbiamo fare è ritagliare momenti in cui possiamo spingerci fino ai nostri limiti senza mettere in pericolo nessuno.

Come nelle culture antiche, questo significa praticare quotidianamente attività in cui imparare a modulare la forza e la velocità dei nostri muscoli, ma anche delle nostre parole e delle nostre espressioni non verbali. Ecco perché nella vita di tutti noi non dovrebbero mancare né lo sport né l’arte.

La rabbia è una reazione globale: un pugno, un’offesa e uno sguardo di ghiaccio sono altrettanto acuminati. Molti trattengono la violenza fisica e poi finiscono per avvelenare se stessi e gli altri di violenza verbale. Questo non significa gestire la rabbia!

(B) Arricchire il proprio punto di vista sulla realtà

Quello che stimola le nostre reazioni automatiche, rabbia compresa, non è quello che accade, ma il valore che noi diamo a quello che accade. Quello che conta non sono i fatti, ma la percezione dei fatti.

Se davanti ad un dato avvenimento siamo in grado di vederlo da un unico punto di vista, siamo obbligati a reagire a quel dato avvenimento sempre nello stesso modo.
Se vogliamo imparare a gestire la rabbia in modo evoluto, dobbiamo allenarci a vedere le cose che accadono attorno a noi da più di un punto di vista.
Davanti a gesto, cattivo o buono che sia, dobbiamo abituarci a vederlo con gli occhi di chi lo agisce, di chi lo riceve, di chi lo giudica, di chi ne è semplicemente spettatore, di chi ne ha solo sentito parlare.

In questo modo ci alleniamo davanti ad avere immediatamente a disposizione più punti di vista sul fatto che osserviamo. Il che produce un effetto realmente evolutivo. Dal momento che abbiamo più punti di vista sulla realtà, possiamo scegliere che lettura dare dei fatti che accadono. Si tratterà di una scelta affrettata, ma sarà pur sempre una scelta.

Gestire la rabbia in modo evoluto richiede allenamento

Gestire la rabbia in modo diverso andando oltre il controllo e la difesa preventiva è possibile. Questo non significa che sia facile. È alla portata di tutti, ma non tutti riterranno utile inpegnarsi nell’esercizio.

Una gestione evoluta richiede da parte nostra un’impegno quotidiano nell’educare la nostra incoscienza, come suggeriscono Giorgio Nardone e Stefano Bartoli nel loro Oltre se stessi.

Perché come ci ricorda Filippo Ongaro “Chi più suda in allenamento, meno sanguina in battaglia”.

Concludo ricordandovi il principio da cui siamo partiti:

Solo chi è in grado di servirsi della rabbia,
è in grado di decidere di non servirsene.

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Lavoro come medico, agopuntore e psicoterapeuta. Scrivo di salute, benessere e coltivazione di sé. Mi impegno nell'offrire strumenti di riflessione e azione quotidiana, affinché ciascuno possa essere un po' più protagonista della propria vita anche quando si parla di salute. Credo in una medicina che funziona perché è fatta da medici che si prendono cura di tutti e di ciascuno al tempo stesso.

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