We've all been there: There's a moment when your blood starts to boil and you can feel the anger rising to a higher level. Whether it's due to some rudeness in a comment, some maddening situation at your workplace, or quarreling with a dear one, being able to control your anger at that very moment can save you from saying something or doing something that you'll be sorry for later. Here are some on-the-spot-effective strategies to defuse your anger.
1. Take Deep Breaths
The first step toward controlling your anger is taking deep breaths. This helps to calm the nervous system and in turn, decreases physiological response. Try breathing in slowly with the help of your nose, then close your mouth, count to three, and breathe out through the mouth. Do this for several minutes until you start to feel that your anger is coming down.
2. Count to Ten
Counting to ten provides that critical distraction before reacting. The pause allows a transition in your brain activity from emotional to rational, thereby empowering you to exercise control over your immediate response. And if ten isn't good enough, try twenty or even thirty.
3. Visualization
It can be a great anger management tool. Close your eyes and visualize yourself in an unimaginably peaceful place; you are relaxing on the beach or in a quiet forest; any place that feels soothing. Return to that state of mind by immediately imagining yourself in a relaxation domain; of course, such escapism and relaxation should aid in reducing your level of anger as well as afford you a measure of comfort.
4. Mindfulness
The term ‘mindfulness’ relates to actively concentrating on events in the present without focusing on the further evaluation of the situation as negative or positive. If you feel angry, learn to observe thoughts and feelings without getting easily overwhelmed by them. This can help you act in a more measured and thoughtful manner.
5. Remove Yourself from the Situation
If possible try to separate yourself physically from the situation that is making you angry. Take a short walk or step out of the room for some fresh air. Time away from the situation can help you cool down and get a new perspective on the matter at hand.
6. Positive Self-Talk
In general, positive self-talk is an effective way of controlling feelings of anger and this is because it aims at altering the way of thinking concerning the situation at hand. Instead of saying in your mind “This is unbearable”, focus on saying “I can handle this” or “This is not something that should make me upset. By so doing, you reduce the intensity of your anger with such a thought process and cool down.
7. Exercise
Activity can be a good way to release anger. Go for a run, hit the gym, or even do a few quick jumping jacks. Exercise releases endorphins and this can help boost your mood, making you relax.
8. Talk It Out
Often, venting to someone trustworthy could in reality let a great deal of air out of the tire of your feelings of anger and allow you to view things from a different angle. Sharing and discussing the problem with a close friend or family member may relieve your emotions and help you look at the issue from a new angle.
Anger control techniques should be instantly effective and selected according to personal relevance. Deep breathing or counting to ten, holding relaxed or pleasant images, or even going physical can be practiced to achieve effective anger management. Practice these techniques, which can help you manage your anger effectively, holding your temper even under the most trying situations.
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