7 Powerful Coping Skills to Become an Anger Management Ninja

7 Powerful Coping Skills to Become an Anger Management Ninja

Sometimes things don’t go your way. It’s life. You didn’t get the promotion, your team missed a milestone, your child decided to color on the walls instead of paper or your presidential candidate lost the election.
 

If you’re human, when the sh*t hits, you probably experience a moment (or two, or ten) of anger and frustration. For some people, their angry thoughts turn to rage like an uncontrollable fire. If you don’t want to leave a path of destruction in your wake, coping skills are your BFF.

As a grown up, you can’t throw a tantrum or slam the nearest object against the wall every time you feel the flare of anger rising from within. What you can do 100% of the time is reach into your cadre of coping skills and regulate your response.

People Are Watching Even When You Think They’re Not
 

When we first moved to my current home, my children and I went out to the store to get a drink and a treat. It was hot; I had boatloads of unpacking to do, and they were slow and wanted to explore. Eventually, I lost my temper and told them to MOVE! NOW!

The next week I went to a job interview and the first thing the CEO of the organization said to me was “I know you. I saw you out shopping with your kids this weekend…”

I was horrified. He laughed it off and said he’d been there many times, but I never wanted to be there again. I could do better and so can you.

Knowing and Doing are Two Different Things
 

Yes, this article has seven coping skills that are proven to work. However, the hardest choice you have to make is to use them. When you’re upset and frustrated, it can quickly become a runaway train that feels unstoppable. The best time to engage your coping skills is when your anger is leaving the station, not when it’s barreling towards sure destruction.

If you want to be an Anger Management Ninja, you have to practice. A headache, right? Practicing coping skills? The truth is, in the moment, you’ll never make choices that feel uncomfortable and foreign. If you do, it will just piss you off even more. Get to know these strategies now, so when you need them, you can call on them like your personal pair of anger blasting nunchucks.

7 Powerful Coping Skills to Master and Become an Anger Management Ninja
 

1. Walk Away
 

When you feel your blood start to boil, excuse yourself. Step into another room or the hall or get a coffee. Walking away will give you space before an uncontrollable explosion a moment alone to use other coping skills on this list.

2. Take a 10,000 Foot View
 

In the thick of things, it’s impossible to see a way forward. Get in a mental helicopter or take an inner hike to a top of a mountain. Look at your situation from this new perspective where you can look down as an outsider from the stress, pain or frustration of the moment. The mental distance between you and your circumstances helps to create an objective response instead of an automatic anger response.

3. Do Something Else
 

Play Candy Crush or your smartphone game of choice. Take out your knitting or look at pictures from your last vacation. Do something that you enjoy doing and only takes a few minutes. While you’re at it, make the conscious choice not to fume or replay the anger inciting moment, but instead be present with what’s in front of you now.

4. Guided Relaxation
 

If you are somewhere you can lie down, or at least privately sit somewhere comfortable, you can do a quick guided relaxation. When you’re angry, your body’s response is to tighten and internalize the stress you’re feeling. Close your eyes and start at the top of your head imagining a warm blue (or pick your favorite color) liquid flowing through you. Slowly move it down your body and through each of your limbs ending with your toes. The more you practice, the easier it becomes to get into the flow and reap the benefits.

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Alli Polin
Personal Development
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Alli Polin, CPCC, ACC, is a former senior executive with deep experience in leadership, change management, and organization development. Now a writer, coach, and speaker, she ... Click for full bio

Alternative Beta Strategies: Alpha/Beta Separation Comes to Hedge Funds

Alternative Beta Strategies: Alpha/Beta Separation Comes to Hedge Funds

Written by: Yazann Romahi, Chief Investment Officer of Quantitative Beta Strategies, J.P. Morgan Asset Management

A quiet revolution is taking place in the alternatives world. The idea of alpha/beta separation has finally made its way from traditional to alternative investing. This development brings with it a more transparent, liquid and cost-effective approach to accessing the “alternative beta” component of hedge fund return and a new means for benchmarking hedge fund managers.

The good news for investors is that the separation of hedge fund return into its components—rules-based alternative beta and active manager alpha—has the potential to shift investing as we know it. These advancements could democratize hedge funds and, at long last, make what are essentially hedge fund strategies available to all investors—even those who aren’t willing to hand over the hefty fees often associated with hedge fund investing.

A benchmark for alternatives


With respect to traditional equity investing, we have long accepted the idea that there is a market return, or beta—but this hasn’t always been the case. Investors used to assume that to make money in the stock markets, one needed to buy the right stocks and avoid the wrong ones. The idea of a market return independent of skilled stock selection seemed ridiculous to most market participants. Yet today, we would never invest in an active manager’s strategy without benchmarking it against its respective beta.

Interestingly, hedge fund managers have been held to a different standard. Investors have been much more willing to accept the notion that hedge fund strategy returns are pure alpha, and that their investment returns are based entirely on the skill of the fund manager. That notion explains why investors have been willing to accept a “two and twenty” fee structure just to access what has been perceived as one of the most sophisticated and powerful investment vehicles available.

In thinking about the concept of beta, consider its precise definition—the return achievable by taking on a systematic exposure to an economically compensated risk. In traditional long only equity investing, the traditional market beta has been further refined as a number of other risks have been identified that are commonly referred to as “strategic beta.” These include factors such as value, momentum, quality and size. But no one ever said that these risk factors must be long-only.

Over the past decade, as more hedge fund data became available, academics began to disaggregate hedge fund return into two components: compensation for a systematic exposure to a long/short type of risk (alternative beta), and an unexplained “manager alpha.” What they found is that a significant portion of hedge fund return can be attributed to alternative beta. That fact has turned the tables on how we look at hedge fund return. With the introduction of the alternative beta concept, hedge fund managers will have to state their results, not just in terms of total return, but also as excess return over an alternative beta benchmark.

Merger arbitrage—an alternative beta example


The merger arbitrage hedge fund style can be used to illustrate the alternative beta concept. In the case of merger arbitrage, the beta strategy would be the systematic process of going long every target company, while shorting its acquirer. There is an inherent return to this strategy because the target stock price typically does not immediately rise to the offer price upon the deal’s announcement. This creates an opportunity to purchase the stock at a discount prior to the deal’s completion. The premium that remains is compensation to the investor for bearing the risk that the deal may fail.

Active merger arbitrage managers can add value by choosing to invest in some deals while avoiding others. Therefore, their benchmark should be the “enter every deal” strategy, not cash. In fact, the beta strategy explains the majority of the return to the average merger arbitrage hedge fund. And it doesn’t stop there. Other hedge fund styles that can be explained using alternative beta include equity long/short, global macro, and event driven. Note that the beta strategy invests in the same securities, using the same long/short techniques as the hedge fund strategy. The difference is that the beta strategy is a rules-based version that can become the benchmark for the hedge fund strategy. After all, if a hedge fund strategy cannot beat its respective rules-based benchmark (net of fees), an investor may be wiser to stick to the beta strategy.

Implications for investors


What does all this mean for the end investor? Hedge funds have traditionally been the domain of sophisticated investors willing to pay high fees and sacrifice liquidity. Alpha/beta separation in the hedge fund world means that investors can finally choose whether to buy the active version of the hedge fund strategy or opt for the passive (beta) version. Hedge fund strategies can be effective portfolio diversifiers. Now, through alternative beta, virtually all investors can access what are essentially hedge fund strategies in a low cost, liquid, and fully transparent form. For investors who haven’t had prior access to hedge funds, this could be welcome news. Not only can investors look at an active hedge fund manager’s strategy and determine how it has done compared to the systematic beta equivalent, they can also invest in ETFs that encapsulate these systematic strategies.

When looking at one’s traditional balanced portfolio today, there are plenty of questions around whether the fixed income portion will achieve the same level of diversification it has provided in the past. After all, with yields still low, there is little income return. Additionally, the capital gains that came from interest rate declines are likely to reverse. With fixed income unlikely to adequately fulfill its traditional role in portfolios, there is a need to find an alternative source of diversification. This is where alternative strategies may help. For investors seeking to access diversifying strategies in liquid and low-cost vehicles, alternative beta strategies in ETF form are one option.

Looking for an alternative to enhance diversification in your portfolio?


For investors looking to further diversify their overall portfolio, JPMorgan Diversified Alternatives ETF (JPHF) seeks to increase diversification and reduce overall portfolio volatility through direct, diversified exposure to hedge fund strategies using a bottom-up, rules-based approach.

Learn more about JPHF and J.P. Morgan’s suite of ETFs here

DISCLOSURE

Call 1-844-4JPM-ETF or visit www.jpmorganetfs.com to obtain a prospectus. Carefully consider the investment objectives and risks as well as charges and expenses of the ETF before investing. The summary and full prospectuses contain this and other information about the ETF. Read them carefully before investing.
J.P. Morgan Asset Management
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See how ETFs differ from other investment vehicles, learn how to evaluate them, and discover how ETFs can be used effectively to achieve a diversity of investment strategies. ... Click for full bio