Sometimes anger creeps up on you when you least expect it. Maybe it’s the way someone treats you, or maybe your parents tell you that you can’t go out with your friends this weekend. Everyone gets angry. It’s a natural emotion. It’s ok to feel anger. How you manage your is what is important.
If your anger is beginning to strain or even ruin relationships with those around you, it’s time to look at making some changes. Here are a few steps that can help you take charge of your anger, so it doesn’t take charge of you.
- Pay attention to how your body responds when you start feeling angry.
Counteract your body’s reaction to angry feelings.
- Do you clench your teeth or fists?
- Do you start breathing heavy?
- Start to recognize what your triggers are and notice how your body reacts.
Calm your mind down.
- If you’re getting tense……Take a deep breath.
- Close your eyes and count to 3 in your mind.
- Loosen your muscles by flexing them a few times then relaxing them.
- Do the opposite of your body’s negative reaction.
- Anger can easily snowball, so take a few moments to stop the angry statements running through your head.
- Remind yourself that you can’t take back what you say. Will you regret it later?
- Ask yourself if it’s really worth getting upset over? Will the issue even matter in a week, month, or year?
- Think about what you want to say before you say it…wait at least 5 seconds before you speak! Calmly say how you feel without yelling!
- Sometimes you just need to take a time away from the situation.
- Calmly tell the person you’re with that you need a few minutes to cool off.
- After giving yourself a few minutes to compose yourself, then restart the conversation if needed,
Control your emotion or it will control you.