How to Deal with Anger and Calm Down Fast

Don't beat up your pillow

Forget about punching a pillow, a wall, or the object of your anger. Contrary to popular belief, these common reactions don’t decrease your anger. In fact, studies find, they only increase your hostility. And getting angry over little things can dramatically spike your risk of a heart attack.

Take three deep breaths

When you’re angry, your body becomes tense, says Robert Nicholson, PhD, assistant professor of community and family medicine at Saint Louis University. Breathing deeply helps you learn how to deal with anger by lowering your internal anger meter. Try these stress management tips.

Understand your anger

Once you’re aware of them, try to avoid them if possible. If you can’t avoid them, at least you’ll know to anticipate them, which will give you more time to prepare for them so they don’t affect you so negatively. Next time you start to feel the anger boiling up inside you, try these seven tricks to help you work through your frustrations without complaining.

Go for a walk

When you get really angry, walk away from the source. A five-minute walk outside or another calming activity like yoga are both great coping strategies for how to deal with anger.  If your anger stems from the traffic jam you’re stuck in, turn up the radio and sing at the top of your lungs. The idea: Create a mental and/or physical escape from the situation.

Diffuse the situation with laughter

When dealing with angry family members, find a way to make them laugh. This is a trick family therapists often use, says Dr. Jordan. So, for instance, take a quick digital photo of yourself with a silly or contrite expression, print it out, and put it on a family member’s pillow. Or do some silly dancing together, or hide a gift in the mashed potatoes served at dinner. The point is to do something together that is lighthearted and fun. Not only does this defuse the anger, but it reminds everyone that you are in this family together, forever, and that love and forgiveness remain in ample supply.

Set a timer

When you’re angry, look at your watch. Let the second hand sweep across the dial at least two minutes before you take any action, says Ron Potter-Efron, author of Stop the Anger Now. By then, you’ll have had time to think and can act in a more appropriate way. Plus, it’s kind of a Zen thing to watch time move.

Compare yourself to your kids

When you’re angry with your parents, think about your kids. How do you want them to feel about you when they’re your age? Wouldn’t you want them to understand that you were only doing the best you could at the time? Suddenly that 20-year-old lingering hurt won’t be as sharp.

Talk about your anger

This is different from expressing it; talking about it means unloading and decompressing with a friend, going over the situation with a neutral observer who can bring some perspective to the situation, or even talking out loud to yourself about it (preferably when no one else can hear you).

courtesy:https://www.rd.com/health/wellness/how-to-control-anger/

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