Remember most situations do not require an immediate response. You can often leave the room or the building and give yourself time to cool down before responding to someone. [3] X Research source
Your first impulse may often be violent, destructive, and completely irrational. Don’t make things worse for yourself by giving in to this kind of impulse.
If this method really works for you, then you can even pick your go-to dance song to play every time you feel yourself getting overwhelmed by anger.
Try to focus only on your breathing, clearing your mind of whatever has upset you.
If you’re still angry, repeat the exercise, or even count back from 100.
Take slow, deep breaths. Maintaining this breathing will likely bring down your elevated heart rate. Your breaths should be deep enough that your belly extends on the “in” breath. Visualize a golden-white light filling your body as you breathe in, relaxing your mind. When you breathe out, visualize muddy or dark colors leaving your body. Making a habit of meditating every morning, even when you’re not angry, will make you feel more calm in general.
Focus on every little detail. The more details you see, the more you can pull away from your angry thoughts.
The positive thoughts can be positive aspects of the situation you’re worrying about, or just thoughts about something else you have to look forward to or something that makes you happy. Some examples of positive thoughts include: This will pass. I am strong enough to handle this. Challenging situations are opportunities to grow. I will not feel angry forever; this is a temporary feeling.
For example, you might think “everything that happens to me is bad. ” However, if you think rationally about things that happen to you, you may realize that a mix of good and bad things happen: you could get a flat tire, find a dollar on the ground, get in trouble at work, and get a surprise gift from a friend all in one day. This is a mix of good and bad, and if you spend more time focusing on the good in the group, you may feel better about your life. Another example of replacing negative thoughts with positive is changing “This always happens, and I can’t stand it anymore!” to “This has happened a lot, and I’ve dealt with it successfully in the past; I will get through this. "
After you have kept your journal for a while, you should begin to look for commonalities among entries to identify the people, places, or things that trigger your anger.
One form of positive communication is known as assertive expression of anger. Rather than expressing yourself passively (being angry without saying anything) or aggressively (exploding in a way that may seem disproportionate to the stressor), try assertive communication. [13] X Research source To practice assertive expression, use the facts involved (not exaggerated by emotion) to communicate requests (rather than demands) of others in a respectful way. Communicate clearly and express your feelings effectively so that everyone’s needs are met.
Insignificant things make you very angry. When you’re angry, you display aggressive behaviors, including yelling, screaming, or hitting. The problem is chronic; it happens over and over again.
Individual programs may be available in your area for specific age groups, occupations, or life situations. To find an anger management program that is right for you, try searching online for “anger management class” plus the name of your city, state, or region. You can also include search terms like “for teens” or “for PTSD” to find a group tailored to your specific situation. You can also look for appropriate programs by asking your physician or therapist, or consulting the self-improvement course offerings at your local community center.
You can search for a therapist specializing in anger management in North America here and in the United Kingdom here.
The less clutter you have, the more easily you’ll be able to accomplish your tasks. You’ll be less prone to being angry if you can easily find everything you need.
If you find that you really don’t have something that you’re passionate about or which really makes you happy, then you should try to find whatever it is to make yourself feel more at peace.
If you have trouble sleeping, talk to a physician about dietary or lifestyle changes to improve your sleep. You may also wish to try medicinal sleep aids.
Read some jokes or when you feel better enough, get some friends to make you laugh. Maybe watch a funny video.
