Manage your rage with these 9 quick tips to keep you calm and under control.
You're irked by what your employer has to say. This morning, in the van, the kids were yelling and squabbling. Because of the traffic, you were running late for a crucial meeting.
It's all a bit much. You're itching to scream and rant. Let the world know how enraged you are right now by making a statement.
You know it's the incorrect way to respond, whether you want to rant, scream, or otherwise let the world know how upset you are. It's hard to control your wrath when it's in your head, but that's the truth.
To help you when you feel like your anger is taking over, here are nine simple ways to deal with your feelings.
1. Count to ten
Counting carefully from one to ten will help you calm down if you're about to lose your cool. When you get to 10, slow down a bit and take your time.
This method of controlling your rage encourages you to take your time before reacting. In this way, your logical brain can keep pace with your emotional one.
Is it still difficult for you to feel at ease when you get to ten? Re-do the math.
2. Get a Workout in
To manage anger, a variety of exercise methods can be employed.
Endorphins are released into your body when you exercise regularly. This aids in the management of daily stress, which is a potential source of irrational outbursts.
Exercising can help you calm down if you are already feeling angry. It's possible you won't be able to take a break from work to go running. Taking a five-minute stroll can help you deal with the frustration you're feeling at the moment.
3. Make Time for Yourself
Time outs aren't just for children; they can be beneficial for adults as well. However, for the same reason that you might give a child a time out, you can also give yourself one.
One strategy to learn how to control your anger is to identify the things that cause you to get angry. Take a break if you're feeling a bit irritated.
You can also take a time out if you know you are about to encounter a circumstance that will make you angry. This gives you the opportunity to prepare your emotions for the situation.
4. Use "I" Pronouns in Your Responses
Recognizing that your anger is your own is an effective way to deal with it. Do not point the finger. When describing your feelings, use I statements.
As a result, instead of being a slob, you are. You never clean up after yourself or put things away. Please give this a go. Things don't get put away, and it bothers me that the house appears messy.
Here, I'm speaking to your emotions. Work on resolving the issue that causes you to feel frustrated and angry.
5. Inhale and exhale a few times.
One of the ways to calm yourself down in the midst of an angry situation is to take deep breaths.
When you start to get angry, take a few deep breaths to calm yourself down. Try to inhale from your abdomen, allowing the air to go through your entire body. Breathe slowly and deeply to give your body and mind time to relax.
Your ability to deal with the situation that sparked your rage will improve once you've calmed down through deep breathing.
6. Before you react, take a moment to think.
It appears to be a rather straightforward process. Take a moment to consider your response before you act. But if you've ever experienced genuine rage, you know how difficult it can be.
Identifying the type of anger you're feeling and what's producing it is a good method for calming yourself down. You'll be better able to deal with your anger once you've identified it.
If you force yourself to stop and think about what is driving your anger, you will be able to identify it. When this happens, your techniques of dealing with it will be more successful.
7. What? Use a Sense of Laughter
When you're angry, it's paradoxical to laugh. Adding more comedy to your life can help you manage your anger.
Despite the ups and downs, life may still be a challenge. Real life is like that. You can, however, utilize comedy and laughing to alleviate some of the pressure.
There is a saying that laughter is the best medicine, and it's true. It's possible that this is true, and it's a good method to divert yourself from your anger triggers.
8. Get in touch with Your Senses
There are times when you feel like your body and mind have been taken over by fury. Anger can be controlled and alleviated by relying on your senses instead.
It's easy to relax when you use all five of your senses: sight, sound, touch, taste, and odor.
Observe the birds chirping while listening to some music. Take a look at pictures of people having a good time. The aroma of your favorite coffee fills the air as you relax in your favorite chair.
Managing the sometimes-overwhelming sentiments of rage can be easier if you're in tune with your senses.
9. Slow down your pace.
Don't jump to conclusions. Keep your response email short and sweet. Don't send it. Don't scream like a maniac.
Allow yourself more time to react so that your impact is commensurate to the situation. You, of course, want to cope with your feelings of rage. It needs to be done calmly and purposefully, not irrationally.
"Slow yourself down" is an effective way to ensure that your anger is not fueled by your answer.
That Work for You're Anger Management Ideas.
Were you finally ready to put an end to your rage? Has overreacting become a habit for you? Do you ever feel self-conscious about how you reacted to your feelings of rage?
To better control your rage, try one or more of these methods. Some of these ideas are "on the fly" solutions that can be implemented at any given time.