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Apr 14, 2022 · 1. 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. Also allow others involved in the situation to do the same. 2. Once you're calm, express your concerns.
- Count down. Count down (or up) to 10. If you’re really mad, start at 100. In the time it takes you to count, your heart rate will slow, and your anger will likely subside.
- Take a breather. Your breathing becomes shallower and speeds up as you grow angry. Reverse that trend (and your anger) by taking slow, deep breaths from your nose and exhaling out of your mouth for several moments.
- Go walk around. Exercise can help calm your nerves and reduce anger. Go for a walk, ride your bike, or hit a few golf balls. Anything that gets your limbs pumping is good for your mind and body.
- Relax your muscles. Progressive muscle relaxation calls on you to tense and slowly relax various muscle groups in your body, one at a time. As you tense and release, take slow, deliberate breaths.
- Identify Triggers. If you’ve gotten into the habit of losing your temper, take stock of the things that trigger your anger. Long lines, traffic jams, snarky comments, or excessive tiredness are just a few things that might shorten your fuse.
- Consider Whether Your Anger Is Helpful or Unhelpful. Before you spring into action to calm yourself down, ask yourself if your anger is a friend or an enemy.
- Recognize Your Warning Signs. If you're like some people, you may feel like your anger hits you in an instant. Perhaps you go from calm to furious in a heartbeat.
- Step Away From the Triggering Situation. Trying to win an argument or sticking it out in an unhealthy situation will only fuel your anger. One of the best anger management exercises is to remove yourself from the situation if you can.
Jan 17, 2017 · Key points. Anger has a corrosive effect — it is a “fight” against present-moment reality, a refusal to accept what is. Resentments are negative feelings, basically ill will, toward someone or...
- Dan Mager MSW
- Relaxation. Simple relaxation tools, such as deep breathing and relaxing imagery, can help calm down angry feelings. There are books and courses that can teach you relaxation techniques, and once you learn the techniques, you can call upon them in any situation.
- Cognitive restructuring. Simply put, this means changing the way you think. Angry people tend to curse, swear, or speak in highly colorful terms that reflect their inner thoughts.
- Problem solving. Sometimes, our anger and frustration are caused by very real and inescapable problems in our lives. Not all anger is misplaced, and often it’s a healthy, natural response to these difficulties.
- Better communication. Angry people tend to jump to—and act on—conclusions, and some of those conclusions can be very inaccurate. The first thing to do if you’re in a heated discussion is slow down and think through your responses.
Mar 7, 2024 · How To Deal With Anger: 7 Helpful Methods. The Best Ways To Manage Your Anger. Rather than letting feelings of anger take over, try turning to self-awareness, mindfulness and time-outs. Your second grader wouldn’t stop interrupting you while you were on a video conference call (which kept lagging).
Apr 21, 2021 · Some tips for managing anger include journaling to better understand what causes anger, reframing angry thoughts and practicing being assertive. Source: Image by Engin...
