Strategies For Staying Calm
Strategies That Tame The Angry Monster Learn How To Relax There are simple things you can learn that will allow
you to calm down and relax, so that you can control your emotion.
Take Deep Breaths: Breathe from your diaphragm because when you breathe from your chest, it won't relax you like
deep breathing will. Picture in your mind, your breath coming up from way down in your abdominal area.
Slowly repeat a calming word or phrase such as "relax," "take it easy", "it's ok." Repeat the word or phrase to
yourself while breathing deeply. Imagery (the ability to form pictures in your mind) can help to relax you.
Visualize a relaxing experience. You can think of something that is a memory of a fun and relaxing time you had -
like at a beach.
If you can't think of a memory, use your imagination. Try doing yoga-like exercises that relax your muscles and
make you feel much calmer. Practice these techniques on a daily basis, so they become second nature to you. Then
you will be able to use them automatically when you're in a situation that may make you angry.
Change The Way You Think Persons, who express anger often, tend to curse, swear or speak in highly emotion and
colorful ways. This response reflects the way they think. When you experience the emotion of anger, your thoughts
can tend to become overly dramatic. Try replacing these dramatic thoughts with more rational ones. An example may
be instead of saying: This is just unbelievably terrible. It's a disaster. You might think: it's an upsetting
situation and it's certainly understandable that I am upset, but it's not something that is going to end the world
right now. I can deal with this. My getting angry is not going to solve this problem. I need to stay calm and think
rationally in order to find a solution.
Be aware of using words like "never", "always" when you are talking or thinking about yourself or others. This
leads to negative thinking and is counterproductive and usually not accurate. Words like these can also fuel your
anger, alienate others around you who might otherwise help you to come up with a solution. In situations where you
are upset, having others around who sympathize with you and can help you to solve the situation is preferable to
alienating others and scaring them away.
Expressing anger in a non-productive manner is not going to solve the problem and it is not going to make you
feel better about the situation or about yourself. In fact expressing anger in a uncontrolled manner may make you
feel worse about yourself and the situation. You may also make the situation worse during your outburst. Thinking
the situation through in a logical manner can defeat feelings of anger.
Anger, even when it is understandable and justified can easily become irrational, uncontrolled, and unproductive
if not contained and redirected. Unpleasant situations happen to all of us. Who hasn't been ill-treated by a
consumer-related incidence? It happens, and while in the midst of situations like these; keeping your cool and
staying in control, will assure that you will have the best outcome possible.
One good strategy to master is - Problem Solving Taking positive steps to coming up with a solution to what is
upsetting you can help to make you feel better.
1. Analyze what the problem is by identifying all participants and events that created
2. Gather information regarding the subject of the problem
3. Understand the dynamics involved from all angles.
4. Brain-storm all possible solutions and scenarios or consequences.
5. Make a plan of action and a goal as to when to accomplish your solution. Not all
problems have solutions despite our hope that they do. Sometimes all we can do is learn how to cope with the
situation in a healthy, positive manner; if a solution is not possible.
Did You Know This About Anger Management
Management Strategies and Tips for Controlling Anger
We've all heard the old adage: Count to ten and let your anger cool. This works for small outburst of anger or when you feel it bubble up inside of you.
Walking away from confrontations or situations that you suspect may cause you to become angry
Avoid all together situations that have in the past caused you to become angry, if at all possible
Biting your tongue - I would not advise this one, it could be painful. The meaning behind the phrase, though is to think before you speak...
Another good strategy is to be able to listen well and to communicate with all parties involved in the event or
situation. Taking the time to really hear what others are saying who are involved is one way to understand the
problem better. Having the ability to be able to communicate both your feelings and your thoughts on the matter
will allow you to express your feelings in a constructive manner. Try not to get defensive if others criticize what
you say. Not everyone agrees with everyone else. We as individuals will naturally have different
A discussion is only a discussion if all parties remain in control and can actively listen to what
others are saying without judging too quickly. A little bit of humor can diffuse a potentially explosive situation
at times. Being able to laugh at yourself can at times help to make you feel better about something that may
otherwise have upset you.
An example might be spilling milk. We have all done it, right? It happens, it can't be undone, and
sometimes the best thing we can do is say "wow, that was a dumb thing to do, but it happened and I'll just clean it
up and laugh at my clumsiness.
|When faced with a situation that could potentially make you angry, instead of lashing
out, force yourself to stay calm. This means not just controlling and calming your outward
behavior, but also controlling and calming your body's internal response to the situation.
Give yourself a break from the rigors of life. Working too hard can make us grumpy and more easily
prone to bouts of anger. Make sure you schedule some personal time for rest and relaxation. Use these strategies
for controlling your anger. Check out some anger management books from your local library for some more great