No, I'm not talking about Charlie Sheen's new show!
In this post, you will find simple tips to control your emotions and overcome your anger if you're experiencing overwhelming rage!
- Take a break: Stop what you're doing, get away from whatever is irritating you, and just take a breather. Getting away from whatever's upsetting you will make it easier to calm down. Try it out in these situations:
- Road rage: pull over on a side road and turn off the car.
- At work: go to to a room or step outside for a moment. If you drive to work, consider sitting in your car so that you're in a space you own.
- At home: go to a single-occupancy space (such as the bathroom) or for a walk.
- Unfamiliar place: Close your eyes and try to imagine yourself somewhere peaceful.
- Breathe deeply: If your heart hammers with rage, slow it down by controlling your breathing. Count to three as you inhale, hold the breath in your lungs for three more seconds, and count to three again as you exhale. Focus only on the numbers as you do this, and refuse to think about whatever is angering you. Repeat as many times as necessary.
- Go to your "happy place": If you're still having a difficult time calming down, imagine yourself in a scene you find incredibly relaxing. It could be your childhood backyard, a quiet forest, a solitary island - whatever locale makes you feel at home and peaceful. Focus on imagining every detail of this place: the light, the noises, the temperature, the weather, the smells. Keep dwelling on your happy place until you feel completely immersed in it, and hang out there for a few minutes or until you feel calm.
- Ask for the support of someone you trust: If you're still upset, sharing your concerns with a close friend or confidant might help.
- Set a time limit: Give yourself a set amount of time to deal with what's upsetting you, and stick to it - when time is up, your rant is over. This will help you move on instead of dwelling on the situation endlessly.
- 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 these activities you can practice alone:
- Running.
- Weight training.
- Cycling.
- Yoga
- Basketball.
- Martial arts.
- Swimming.
- Keep a journal of what upsets you and how you plan to fix it: Every time you're overwhelmingly angry, write down exactly what happened. (It's important to be honest, even if it casts you in an unfavorable light - remember, a journal is meant to be private.) Then plan out what you're going to do to fix the problem and avoid running into it next time. If you do find yourself in the same upsetting situation, refer back to your journal notes to see what else you can do.
- Remember! we are all human and tend to get angry at someone or something. You can tell someone how you feel and see if they can help you.
- For every negative thought you have, challenge it with three positive thoughts.
- If you're ever angry with your family, think about what they mean to you.
- Sing one of your favorite songs (with a happy beat).
- Try thinking of stuff that you are thankful for.
- Watch what you say when you're angry. You don't always feel the same as when you have calmed down and thought of the situation
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