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 and allow others involved in the situation to do the same.
Express your anger once you are calm
As soon as you’re thinking clearly, express your frustration in an assertive but nonconfrontational way. State your concerns and needs clearly and directly, without hurting others or trying to control them.
Exercise might help reduce anger
Physical activity can help reduce stress that can cause you to become angry. If you feel your anger escalating, go for a brisk walk or run, or spend some time doing other enjoyable physical activities.
Give yourself time out
Timeouts aren’t just for kids. Give yourself short breaks during times of the day that tend to be stressful. A few moments of quiet time might help you feel better prepared to handle what’s ahead without getting irritated or angry.
Pinpoint the problems
Instead of focusing on what made you mad, work on resolving the issue at hand. Keep reminding yourself that anger won’t fix anything and might only make it worse.
Start forgiving people
Forgiveness is a powerful tool. If you allow anger and other negative feelings to over come your positive feelings, you might find yourself swallowed up by your own bitterness or sense of injustice.
Use humor to pacify your anger
Lightening up can help diffuse tension. Use humor to help you face what’s making you angry. Avoid sarcasm, though it can hurt feelings and make things worse.
Practice relaxation skills
When your temper flares, put relaxation skills to work. Practice deep-breathing exercises, imagine a relaxing scene, or repeat a calming word or phrase, such as, “Take it easy” or the best thing that you can do is to pray, yes no matter which creed does you belong to just try to get back to your religious roots.
Seek for help when needed
Learning to control anger is a challenge for everyone at times. Consider seeking help for anger issues if your anger seems out of control, causes you to do things you regret or hurts those around you.
This article was originally published on mayoclinic