1. Go for a walk
Getting away from a situation that is causing you to feel angry can help you calm down and think things through. Getting outdoors and focusing on nature can be even more helpful. Taking a walk will help you burn off some of that negative energy instantly and can help you get away from the problem. If you’re in the middle of a heated argument, there’s nothing wrong with saying, “I’m going to go for a walk.”
- Remember most situations do not require an immediate response. You can often leave the room or the building and give yourself time to cool down before responding to someone.
2. Control your first impulse
If you’re prone to fits of anger, then it’s likely that your first impulse is not a good one. Maybe you want to kick your car, punch a wall, or scream at someone. Instead of acting on this initial impulse, ask yourself if what you want to do is a really good and productive thing to do. Take a minute to understand how you should really act and to consider what would calm you down the most.
- Your first impulse may often be violent, destructive, and completely irrational. Don’t make things worse for yourself by giving in to this kind of impulse.
You may think that the last thing you want to do when you’re really angry is to dance, which is precisely why you should do it. If you’re feeling too caught up in your anger, turn on your favorite dance tune and start dancing and belting the lyrics. This will distract your toxic impulses through external stimuli.
- If this method really works for you, then you can even pick your go-to dance song to play every time you feel yourself getting overwhelmed by anger.
4. Do a deep breathing exercise
Sit straight upright in a chair. Breathe in deeply through your nose, counting to 6. Then slowly breathe out, counting to 8 or 9. Pause and repeat 10 times.
- Try to focus only on your breathing, clearing your mind of whatever has upset you.
5. Count backwards from fifty
Counting aloud or even whispering the numbers to yourself can make you instantly calm down in less than a minute. Try to keep your body calm while you do this, so that the only thing you have to worry about are the numbers. Focusing on this simple and concrete task will keep you from being overwhelmed in the moment and will make you face your problem with a more even head.
- If you’re still angry, repeat the exercise, or even count back from 100.
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