Calm down.
Allowing anger to control you only hurts you. This is why you’ve got to cool off a little when anger starts to arise. Anger can be productive. But as Lifehacker.com reminds readers, it can’t be beneficial until you calm down.
Roger S. Gil, Lifehacker contributor, says that this begins with taking a look at what he calls “intentional relaxation techniques.” For example, he suggests focusing on and tightening your hands with a goal of exerting 75 percent of your strength for five to 10 counts. Next, breathe deeply, and do this for one to two minutes until your anger begins to lessen. This will help you to get a grip so that you don’t impulsively overreact.
Gil also suggests breathing both deeply and slowly while at the same time focusing your attention on something nearby, like a spot on the wall. Try a distraction exercise as well. Taking a brief drive or engaging in your favorite hobby are both great options. You can even exercise to distract yourself or write in a journal to get your feelings out. (But in the process of journaling, make sure you don’t repetitively think about your anger. That’s counterproductive.)
The key is to engage in one of these types of activities when uncontrollable anger arises. This can both calm you and help to take your mind to a better place. As a result, you’ll gain clarity and a renewed sense of rationalization.
Communicate with others when you’re angry.
According to Greater Good, the expression of anger can be started with the “discomfort caveat.” This means communicating that you are filled with strong emotions and that as a result, you may not be able to communicate succinctly.