We have all lost our temper on something or to someone, but after a while we feel so bad because our reaction might not have been a smart one. To some anger is a big problem, such that other people avoid them at all costs. Everyone has a physical reaction to anger. Be aware of what your body is telling you, and take steps to calm yourself down. You can control your anger, and you have a responsibility to do so.
1. Recognize Your Anger Signs.
Your heart beats faster and you breathe more quickly, preparing you for action. You might also notice other signs, such as tension in your shoulders or clenching your fists. If you notice these signs, get out of the situation if you’ve got a history of losing control.
2. Think Before You Speak.
In the heat of the moment, it’s easy to say something you’ll later regret. Take a few moments to collect your thoughts before saying anything and allow others involved in the situation to do the same. Be quick to listen and slow to speak.
3. Once Calm, Express Your Anger.
4. Get Some Exercise
5. Take A Timeout
6. Identify Possible Solutions
Instead of focusing on what made you mad, work on resolving the issue at hand. Does your child’s messy room drive you crazy? Close the door. Is your partner late for dinner every night? Schedule meals later in the evening or agree to eat on your own a few times a week. Remind yourself that anger won’t fix anything and might only make it worse.
7. Don’t Hold A Grudge
8. Use Humor To Release Tension
9. Breathe Slowly
Breathe out for longer than you breathe in, and relax as you breathe out. You automatically breathe in more than out when you’re feeling angry, and the trick is to breathe out more than in. This will calm you down effectively and help you think more clearly.
