WAYS YOU CAN CONTROL YOUR ANGER:
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 slowly will vanish
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 go for a ride or hit a few golf balls. Anything that gets your limbs pumping is good for your mind and body.
REPEAT A MANTRA- Find a word or phrase that helps you calm down and refocus. Repeat that word again and again to yourself when you’re upset. “Relax,” “Take it easy, and “You’ll be OK” are all good examples.
STRETCH- Neck rolls and shoulder rolls are good examples of yoga-like movements that can help you control your body and harness your emotions. No fancy equipment required.
MENTALLY ESCAPE- Slip into a quiet room, close your eyes, and practice visualizing yourself in a relaxing scene. Focus on details in the imaginary scene: What color is the water? How tall are the mountains? What do the chirping birds sound like? This practice can help you find calm feel relax and reduces your anger.
PLAY SOME TUNES- Let music carry you away from your feelings. Put in earbuds or slip out to your car. Or play loud music and dance which will make you feel chill out relax forget about your anger.
STOP TALKING WHILE YOU ARE ANGRY- When you’re steamed, you may be tempted to let the angry words fly, but you’re more likely to do harm than good. Pretend your lips are glued shut, just like you did as a kid. This moment without speaking will give you time to collect your thoughts.
TAKE ACTION- Harness your angry energy. Sign a petition. Write a note to an official. Do something good for someone else. Pour your energy and emotions into something that’s healthy and productive.
WRITE IN YOUR JOURNAL- What you can’t say, perhaps you can write. Jot down what you’re feeling and how you want to respond. Processing it through the written word can help you calm down and reassess the events leading up to your feelings.
EXPRESS YOUR ANGER- It’s OK to say how you feel, as long as you handle it in the right way. Ask a trusted friend to help you be accountable to a calm response. Outbursts solve no problems, but mature dialogue can help reduce your stress and ease your anger. It may also prevent future problems.
IMAGINE FORGIVING THEM- Finding the courage to forgive someone who has wronged you takes a lot of emotional skill. If you can’t go that far, you can at least pretend that you’re forgiving them, and you’ll feel your anger slip away.
LAUGH- Nothing upends a bad mood like a good one. Diffuse your anger by looking for ways to laugh, whether that’s playing with your siblings or, watching stand-u comedy, or scrolling memes.