Meditation can help you regulate your emotions. Therefore, if you are feeling as though you are going to lose control of your temper, give yourself a little mental vacation through meditation. Remove yourself from the situation causing the anger: go outside, to a stairwell, or even to the bathroom.
- Take slow, deep breaths. Maintaining this breathing will likely bring down your elevated heart rate. Your breaths should be deep enough that your belly extends on the “in” breath.
- Visualize a golden-white light filling your body as you breathe in, relaxing your mind. When you breathe out, visualize muddy or dark colors leaving your body.
- Making a habit of meditating every morning, even when you’re not angry, will make you feel more calm in general.
2.Visualize a peaceful scene
Close your eyes and imagine your favorite place in the world, whether it’s the beach where you used to vacation as a child or the beautiful lake you still remember from your teenage days. It can also be a scene from a place you’ve never been before; a forest, a field of flowers, or a beautiful landscape. Pick a place that makes you instantly feel more calm and at peace and you’ll quickly find your breath returning to normal.
- Focus on every little detail. The more details you see, the more you can pull away from your angry thoughts.
3.Listen to some relaxing music
Unwinding to some of your favorite singers might calm you down and get you in the mood. Music is proven to make you feel a certain way when you hear it and bring back memories. It can calm people who are angry or agitated, even if they’re not aware of the source of that agitation. Classical music and jazz are particularly helpful for calming people down, but you have to find what works for you.
4.Turn on your positive thoughts
You can help reduce your anger by trying to focus more clearly on your positive thoughts. Close your eyes banish every negative thought that comes your way and thinks of at least three positive things.
- The positive thoughts can be positive aspects of the situation you’re worried about, or just thoughts about something else you have to look forward to or something that makes you happy.
- Some examples of positive thoughts include:
- This will pass.
- I am strong enough to handle this.
- Challenging situations are opportunities to grow.
- I will not feel angry forever; this is a temporary feeling.
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