Look we all get a little steamed from time to time. Sometimes being angry is warranted . This article seeks to help people express their anger in more civilized manner . People can't always put on the happy face...but in order to maintain healthy relationships we must find a way to be mad in a good way;)
No. 1: Take a timeout
Before reacting to a tense situation, take a few moments to breathe deeply and count to 10. Slowing down can help defuse your temper. If necessary, take a break from the person or situation for a while and let thing cool down a bit.
No. 2: Once you're calm, express your anger
As soon as you're thinking clearly, express your frustration in an assertive but nonconfrontational way. State your concerns and needs clearly and directly, without hurting others or trying to control them.
No. 3: Get some exercise
Physical activity can provide an outlet for your emotions, especially if you're about to erupt. If you feel your anger escalating, go for a nice walk or run, or spend some time doing other favorite physical activities. Physical activity stimulates various brain chemicals that can leave you feeling happier and more relaxed than you were before you worked out.
No. 4: Think before you speak
In the heat of the moment, it's easy to say something you'll later regret. Take a few moments to collect your thoughts before saying anything — and allow others involved in the situation to do the same.
No. 5: Identify possible solutions
Instead of focusing on what made you mad, work on resolving the issue at hand. Remind yourself that anger won't fix anything, and might only make it worse.
No. 6: Don't hold a grudge
Forgiveness is a powerful tool. If you allow anger and other negative feelings to crowd out positive feelings, you might find yourself swallowed up by your own bitterness or sense of injustice. But if you can forgive someone who angered you, you might both learn from the situation. It's unrealistic to expect everyone to behave exactly as you want at all times.
No. 7: Use humor to release tension
Lightening up can help diffuse tension. Don't use sarcasm, though — it can hurt feelings and make things worse.
No. 8: Practice relaxation skills
When your temper flares, put relaxation skills to work. Practice deep-breathing exercises, imagine a relaxing scene, or repeat a calming word or phrase, such as, "Calm down." You might also listen to music or write in a journal o — whatever it takes to encourage relaxation.
