Managing your anger requires time and effort. Being able to take time out, go for a run, or push some weights in the gym may not be appropriate steps to take when, for example, you are having an argument with your boss. These tips can help you diffuse anger rapidly and allow you to cool down in the heat of the moment.
Be mindful of the physical sensations of anger.
This seemingly contradictory advice allows you do reduce the
emotional intensity of anger. By focussing on the physical you get distracted
from the emotional and can take control by beginning to relax muscles and
breath more deeply.
Breathe deeply.
Deep, slow breathing through your nose helps reduce tension.
Breathing in through your nose down into your abdomen and breathing out again
through your mouth allows you to begin to relax a little.
Imagine a peaceful, tranquil scene. Take advantage of your
creative mind and imagine yourself somewhere pleasant. Use every sense to
create a real image in your mind as you begin to relax.
Become your own masseur.
Feeling tense in your neck and scalp? Massage that tension
away by firmly yet gently rubbing the affected muscles. Roll your shoulders to
release the tension and slowly look from side to side as you stretch out your
neck muscles.
Count up your rational mind.
Counting engages your rational mind. In your mind, slowly
count from one to ten, preferably counting each number on your out-breath as
that will help you relax too.
Step back from the situation and reappraise.
Be honest and ask yourself the following: “In the grand
scheme of things, how important is this?”, “Is this issue worth getting angry
over?”, “Is my response appropriate in this situation?”, “How can I handle this
in a different way?”.
The more you practice anger management techniques, the more effective they become, and the more appropriate your responses will be to a wide variety of situations. Of course, if you still struggle after practicing then perhaps it’s time to be honest with yourself and go seek some professional advice.
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