Developing the skills to successfully deal with anger takes practice and experience. Important to manage it before you start loosing people, relationships, career opportunities etc.
- If at all possible, a person should remove herself/himself from the situation that's causing the buildup in anger. Even if it's for a few minutes, a quick "mental break" can de-pressurize things and keep the volcano from erupting.
- Slowly and thoughtfully repeat a calming command -- such as "Relax," "Everything is going to be okay." The body and mind will eventually respond to firm declarations.
- “Silly humor” can help defuse rage
- Stretch. A person feeling that his anger is reaching critical mass should stretch their body out. Roll the neck and shoulders. Reach for the ceiling. Stretch. It will help relax the body and ease tension.
- Feel the anger. Pay attention to what your body does when it is angry. Anger is natural justifiable when confronted with frustration, pain, loss and the unpredictable actions of others.
- Express it in a clear assertive and constructive way. Speak assertively. But don't put on an angry face.
- Learn to meditate so you can learn to identify your own thoughts and not get carried away by them
- Recognize tiredness and stress and Focus on the issue, not on the person.
- Take responsibility for your action. See your part of the interaction.
- Take a playful attitude in developing the skill of staying emotionally centered and self-controlled in high conflict situations
- Adjust Expectations. Anger is often triggered by a discrepancy between what we expect and what we get. Learning to adjust those expectations—sometimes upward and other times downward—can help us cope with difficult situations or people or even cope with ourselves.
- Forgive, and Forget! Resentment is a form of anger that does more damage to the holder than the offender. Making a decision to “let go” (while still protecting ourselves) is often a process of forgiveness—or at least acceptance—and a major step toward anger control.
- Don't accept angry behavior in yourself. Don't say, "That's just the way I am." Look at it as a personality disorder that needs to be addressed.
- Don't Judge, but look for solutions or answers.
- Practice relaxation skills. Learning skills to relax and de-stress can also help control your temper when it may flare up. Practice deep-breathing exercises, visualize a relaxing scene, or repeat a calming word or phrase to yourself, such as "Take it easy." Other proven ways to ease anger include listening to music, writing in a journal and doing yoga. Exercise, Eat right and Get enough sleep..
Anger is one letter short of danger. ~Author Unknown