How to Control your Anger in Thirty Seconds

Anger is one of the toughest emotions to control. It can build up inside you for months or boil over in a matter of seconds. While many people take at least a few days to deal with situations that make them angry, there are some situations that require people to take control of their anger immediately. Certain situations, like workplace issues and volatile relationship disputes, are better handled when the angry person takes control of his anger in 30 seconds or less. Many anger management strategies only take 30 seconds to execute.

Instructions

Move away from the situation that is making you angry. If you are in your home, immediately move to a room in the house or walk outside into the back yard to be alone. If you are not at home, it may be more difficult to move away from the situation, but do your best to remove yourself as far from the situation as possible.

Breathe deeply for 5 to 10 seconds. Focus on counting out the number of seconds instead of focusing on the thoughts that are making you feel angry or upset. Breathe in slowly through your nose and out through your mouth.

Think about the situation you are in and recognize whether the situation is something that commonly triggers you to feel mad or upset. It is important to recognize that every person has certain things that trigger anger. These triggers are normal and very common. Sometimes realizing that you have just been triggered by an outside force that caused your anger will help you calm down.

Think of a short-term solution to the problem. For example, if you are angry because your husband spent too much money with his friends last night, a quick solution might be to get out of the house for a while and spend time with your own friends. Then, when you are feeling less angry, think about of a long-term solution for your anger.

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