Get some exercise
Physical activity can help in reducing stress and tension when you are angry. If you feel your anger escalating, go for a brisk walk or a run. You can also do some exercise that will make you sweat. Once it drains your energy, think about the situation again and find a way to talk it out.
Know when to seek help
Learning to control anger is a challenge for everyone at times. If your anger seems out of control, seek anger management sessions. You don’t want to hurt others by saying or doing something that you cannot take back.
Count to 100
As straightforward as it may seem, this works wonders! The reason it works is that counting to 100 diverts your attention from whatever you’re angry about so you don’t blow a fuse. It gives you a few minutes to cool off before you do anything that you’ll regret later.
Stick with "I statements"
It is easy to blame others when you are angry. Remember to stick with ‘I’ statements. Be respectful and specific. For example, “I am upset that you left the table without offering to help with the dishes” instead of “You never do any housework.”
Identify possible solutions
Instead of focusing on what made you mad, try to figure out how you will solve the issue. If something is driving you crazy, find a resolution that will work for you and the other party. Is your child’s room messy all the time? Instead of bashing on them, try to figure out a way that will make them do the work without you asking all the time.
Express your feeling once you are calm
Express your frustration assertively instead of thrashing out on the other person. Remember they are only human and that mistakes happen. Once you are calm, state your concerns clearly and directly without hurting others.
Practice relaxation skills
When anger strikes, put your relaxation skills to work. Imagine a relaxing scenario, practice deep breathing exercise, or repeat a calming phrase like “This too shall pass.” You can also try putting all your anger in your journal. Write down what frustrates you and then tear off the paper. All these activities will help you relax and control your anger.
Think before you speak
It is easy to do something in the heat of the moment and then regret it later. Take a few moments to collect your thoughts and then speak. Allow others to talk during the time you are thinking.
