How To Control Anger Immediately
While controlling your anger is most times a long term ordeal, there are ways to control your anger immediately, or on the spot. Being able to do this will avoid alot of bad things that can happen if it is not curtailed.
Recognize A Triggering Situation
Most situations that end up in anger don’t happen in 10 seconds. There are events and certain words that can trigger anger. Making a list of these situations and words is a good start to clarifying exactly what triggers you.
Also, it is a way of making the situation real and you can work on avoiding the items on the list. Once you have identified what triggers you, you will be able to walk away from a situation and/or change the tone.
Sit Back And Breathe
Yes, once you are in a situation where you cannot leave, a good first step is to stop. Once stopped, just relax and take about 10 deep breaths. This helps calm your nervous system and it gives a chance to defuse the situation.
Count To Ten..or Twenty!
This sound ridiculous on it’s face, but it works. Your mind can only hold one thought at a time. Counting takes up that thought and you stop thinking about the anger.
Counting breaths is a technique used in meditation and it works well
Get Up And Leave
If possible, leave. After trying the above techniques, it may be the best option. Or, it could even be the first option based on the situation.
One situation would be if a physical altercation may take place. Leave and find a safe place to calm yourself.
Long-Term Help
As stated previously, anger is more times than not, a long term issue. It may never be able to go away, but it can be managed.
Meditation and mindfulness is a great way to reprogram yourself to having more calm feelings and less anger.
Unfortunately, many people think that one or two times meditating will solve the problem. However, daily meditation can help you tremendously. It contributes to overall wellbeing and happiness.
We have developed a short 4 minute meditation that you can use every day. Four minutes a day to take the anger away!
CLICK HERE to start your journey!
Cheers!