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How to Control Your Temper. Controlling your anger requires a desire to understand its
source, and to take action to tamp it down. You will need Time Quiet A notebook Visualization
techniques and a sense of humor. Step 1. Declare a "time out" when you feel anger rising. Remove
yourself from the situation. Counting to 10 can buy time to defuse your temper. Step 2.
Take a brisk walk or go for a run to exhaust an angry impulse. Swim, dig in the garden
– anything that may interfere with the rush of negative feelings. Step 3. Log your thoughts
in writing when anger intrudes. Recording these moments limits the effects of your rage.
Yoga and meditation can also temper the effects of rage. Step 4. Correct patterns of thought
through deep breathing, or visualize pleasant memories. Use a mantra or a private word that
triggers a peaceful reflection. Listen to relaxing music. Therapists and anger management
professionals are trained to help you defuse anger. Step 5. Practice expressing anger to
a neutral party. This allows you to clear the air before exhibiting behavior you might
regret. Carry small objects or pieces of paper with advice. These items can serve as cues
to avoid sudden eruptions. Step 6. Think carefully before you speak. Use "I" statements, such
as “I feel as if…,” so that you don't offend someone by placing blame and escalating
tensions. Step 7. Use humor to defuse friction. But be careful not to overestimate your charm.
Step 8. Analyze what look, tone, speech, action – even breathing – you exhibited in anger.
Return to the original situation and attempt a different approach. Did you know Stress
from anger sparks electrical changes in the heart that can lead to heart attacks.