Take Deep Breaths: Deep breathing is a powerful tool for calming your nervous system. When you start feeling angry, take slow, deep breaths. Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth.
Count to Ten: Before reacting in a heated moment, count slowly to ten. This brief pause can give you time to collect your thoughts and calm your emotions.
Take a Time-Out: If you feel your anger escalating, take a break. Step away from the situation if you can. This can be as simple as walking to another room or going outside for a few minutes.
Exercise: Physical activity can help reduce the stress that can cause you to become angry. If you feel your anger surging, go for a brisk walk or run, or spend some time doing other enjoyable physical activities.
Practice Relaxation Skills: Engage in practices such as yoga, meditation, or progressive muscle relaxation. These activities can help reduce overall stress and anger.
Think Before You Speak: In the heat of the moment, it's easy to say something you'll later regret. Take a moment to collect your thoughts before saying anything. This can help you address the issue more constructively.
Identify Solutions: Instead of focusing on what made you mad, work on resolving the issue at hand. Ask yourself what you can do to make the situation better.
Use "I" Statements: When discussing your feelings, use "I" statements to describe the problem. Be respectful and specific. For example, say, "I feel upset that you left without telling me," instead of, "You're so irresponsible."