Actively work to keep your cortisol levels relatively lower. Higher cortisol increases the ‘hydraulic pressure’ toward aggression and makes individuals more reactive by activating the sympathetic nervous system.
Strive to maintain relatively higher serotonin levels. Low serotonin is associated with a shift towards aggressive tendencies, while adequate serotonin is linked to feelings of well-being.
Get sunlight in your eyes early in the day and as much safe sunlight exposure as possible throughout the day. This reduces melatonin and stress hormones (like cortisol) and increases dopamine, which helps prevent estrogen from increasing aggression, especially in shorter days.
Engage in Yoga Nidra or Non-Sleep Deep Rest (NSDR) sessions, even short 10-minute ones. Scientific data indicates these practices can significantly restore cognitive and physical energy.
Consume diets rich in tryptophan or consider tryptophan supplementation. Tryptophan is a precursor to serotonin, and increasing its levels can help reduce aggressive behavior.
Consider supplementing with 1-3 grams of EPA (a type of omega-3 fatty acid) daily. Omega-3s have been shown to reduce impulsivity and aggressiveness in certain contexts and can improve overall mood.
Incorporate sauna sessions (20-30 minutes at 80-100 degrees Celsius) or hot baths into your routine, adjusting bath temperature for safety. These practices are beneficial for reducing cortisol levels, which in turn decreases aggressive tendencies.
Reduce or completely avoid consuming caffeinated alcoholic beverages. The combination of caffeine (increasing arousal) and alcohol (reducing inhibition) significantly biases individuals towards impulsivity and indirect aggressive behavior.
Reduce your overall alcohol consumption. Higher alcohol intake is associated with an increased likelihood of engaging in indirect aggressive behaviors due to its impact on self-regulation.
For children (and potentially adults) diagnosed with ADHD, consider acetyl L-carnitine supplementation (100mg/kg, maximum 4g/day, taken twice daily after meals for at least 8 weeks, under medical supervision). Studies show it can reduce total problem scores, attentional issues, delinquency, and aggressive behavior.
If experiencing increased irritability and aggressive tendencies, consider short-term ashwagandha supplementation (up to two weeks, with a two-week break, and after consulting a doctor). Ashwagandha is a potent cortisol inhibitor that can help reduce aggressive states.
Dissolve one packet of Element in 16-32 ounces of water and drink it first thing in the morning. This ensures adequate hydration and essential electrolytes (sodium, magnesium, potassium) crucial for optimal brain and body function, preventing diminished cognitive and physical performance.
Drink Element dissolved in water during any physical exercise. This helps ensure proper hydration and adequate electrolyte balance during exertion.
Consider taking an all-in-one vitamin, mineral, and probiotic drink like Athletic Greens once or twice a day. This helps cover basic nutritional needs, addresses potential deficiencies, and supports microbiome health, which is vital for immune function, mood, and overall biological systems.
Ensure adequate intake of Vitamin D3 and K2, potentially through supplementation. Vitamin D3 is essential for brain and body health (many are deficient), and K2 regulates cardiovascular function and calcium in the body.
Utilize a meditation app like Waking Up that offers programs of varying durations and types. This allows you to explore different meditation styles to achieve various brain and body states and accommodate your available time.
Become aware of the internal ‘hydraulic pressure’ or ‘veering’ towards aggression in yourself and others, whether verbal or physical. Recognizing this buildup is crucial for understanding and potentially modulating aggressive tendencies before they manifest.
Pay close attention to how you feel at different times of the year (e.g., summer vs. winter) and your daily sunlight exposure to your eyes and skin. Day length and light exposure significantly modulate aggression by influencing cortisol and other hormonal pathways.
Adopt a comprehensive approach to managing aggression by combining various behavioral regimens, paying attention to environmental factors like time of year and work/school conditions, and monitoring overall stress levels. This multi-faceted strategy helps reduce the internal ‘hydraulic pressure’ towards aggressive impulsivity.
When considering any supplements, ensure they are of the highest quality and that the ingredients listed on the bottle accurately reflect what is inside. This is crucial for both safety and efficacy, as many supplement companies have quality control issues.