How To Control Your Anger by hijabi princess - Musely
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How To Control Your Anger

posted in Various
12/13/2014
  • Everyone gets angry on occasion. If you're experiencing overwhelming rage, though, it could be damaging your mental & physical health. It can also be indicative of underlying problems, such as anger management issues or mental disorder. It's important to control your emotions & calm yourself down
    Everyone gets angry on occasion. If you're experiencing overwhelming rage, though, it could be damaging your mental & physical health. It can also be indicative of underlying problems, such as anger management issues or mental disorder. It's important to control your emotions & calm yourself down
  • Short term anger

  • 1. Take a break as soon as you recognize that you're angry. You can take a break by stopping what you're doing, getting away from whatever is irritating you, and/or just taking a breather. Getting away from whatever is upsetting you will make it infinitely easier to calm down.
    1. Take a break as soon as you recognize that you're angry. You can take a break by stopping what you're doing, getting away from whatever is irritating you, and/or just taking a breather. Getting away from whatever is upsetting you will make it infinitely easier to calm down.
  • 2. Breathe deeply. If your heart hammers with rage, slow it down by controlling your breathing. Count to 3 as you inhale, hold the breath in your lungs for 3 more secs, & count to three again as you exhale. Focus only on the #'s as you do this, & refuse to think about whatever is angering you!
    2. Breathe deeply. If your heart hammers with rage, slow it down by controlling your breathing. Count to 3 as you inhale, hold the breath in your lungs for 3 more secs, & count to three again as you exhale. Focus only on the #'s as you do this, & refuse to think about whatever is angering you!
  • 3. Go to a "happy place". If you're still having a difficult time calming down, imagine yourself in a scene you find incredibly relaxing. Focus on imagining every detail of this place: the light, noises, temperature, weather, smells. Keep dwelling on your happy place until you feel calm.
    3. Go to a "happy place". If you're still having a difficult time calming down, imagine yourself in a scene you find incredibly relaxing. Focus on imagining every detail of this place: the light, noises, temperature, weather, smells. Keep dwelling on your happy place until you feel calm.
  • 4) If that still doesn't work, it is recommended that you remember the best times you have spent and remember every happy situation possible, if you can. It can be with your mother, friends, or your partner. Try to bring a smile to your face by remembering such incidents.
    4) If that still doesn't work, it is recommended that you remember the best times you have spent and remember every happy situation possible, if you can. It can be with your mother, friends, or your partner. Try to bring a smile to your face by remembering such incidents.
  • 5) Practice positive self-talk. When you're ready, "discuss" the situation with yourself in positive and relieving terms.
    5) Practice positive self-talk. When you're ready, "discuss" the situation with yourself in positive and relieving terms.
  • 6) Ask for the support of someone you trust. If you're still upset, sharing your concerns with a close friend or confidant might help.
    6) Ask for the support of someone you trust. If you're still upset, sharing your concerns with a close friend or confidant might help.
  • 7) Try to see some humor in what angered you. After you've calmed down and established that you're ready to get over the incident, try to see the lighter side. By Casting the incident in a humorous light, it can help you maintain positivity and avoid getting angry over the same thing next time.
    7) Try to see some humor in what angered you. After you've calmed down and established that you're ready to get over the incident, try to see the lighter side. By Casting the incident in a humorous light, it can help you maintain positivity and avoid getting angry over the same thing next time.
  • Long term anger

  • 1) Engage in physical activity. The endorphins that come from exercise can help you calm down, and moving your body provides a physical outlet for your rage. Try activities, you can practice alone.
    1) Engage in physical activity. The endorphins that come from exercise can help you calm down, and moving your body provides a physical outlet for your rage. Try activities, you can practice alone.
  • 2) Restructure the way you think about your life. Cognitive habits are the hardest to break, but it can be done. Ask yourself honestly, if you see everyone & everything as an adversary or an obstacle. Odds are, the world isn't exactly that way - but you think it is, due to paranoia or experience!
    2) Restructure the way you think about your life. Cognitive habits are the hardest to break, but it can be done. Ask yourself honestly, if you see everyone & everything as an adversary or an obstacle. Odds are, the world isn't exactly that way - but you think it is, due to paranoia or experience!
  • 3) Keep a journal of what upsets you & how you plan to fix it. Every time you're overwhelmingly angry, write down exactly what happened. Then, plan out what you're going to do to fix the problem & avoid running into it next time. If you do find yourself in the same upsetting situation refer back.
    3) Keep a journal of what upsets you & how you plan to fix it. Every time you're overwhelmingly angry, write down exactly what happened. Then, plan out what you're going to do to fix the problem & avoid running into it next time. If you do find yourself in the same upsetting situation refer back.
  • 4) See a mental health professional. If your anger has progressed to the point that it's interfering with your day-to-day life or your ability to maintain positive relationships, see a doctor. He/she can assess the root of your problem & whether or not you require therapy, medication, or both.
    4) See a mental health professional. If your anger has progressed to the point that it's interfering with your day-to-day life or your ability to maintain positive relationships, see a doctor. He/she can assess the root of your problem & whether or not you require therapy, medication, or both.

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