Have you ever been so frustrated you legit contemplate violent actions? Yeah, we’ve all been there and it’s safe to say that is not our most rational time of being. It’s hard to overcome these moments where you want to strangle somebody but it’s certainly not impossible… Below are 5 ways to overcome your anger and gain full control again:

Rate your anger.

By ranking your anger, you constructively distance yourself from it. Instead of being angry, you’re now simply observing the anger as an object of your attention. You’ve shifted your relationship to the anger in a matter of moments.

Breathe and relax your body.

Calm your body through breathing and relaxing your posture and body tension. This is important because if your body is relaxed, your mind will also feel more at ease.

First, clasp your hands behind your back or behind your head and take a nice deep breath. Hold it for three or four seconds before exhaling slowly. Notice whether your hands and jaw are clenched. Let them relax and reach your arms up to the sky in a nice stretching position.

Get curious about your anger.

Look inwardly in a curious way at what just happened to make you angry. Ask yourself: Who, and what, triggered your anger? How appropriate is the level of your anger to the issue that produced it?

Unravel the anger knot.

Reflect on when this anger knot first originated in your life. Is this old anger? Is this your family’s anger? Was this anger learned?

It’s okay not to find the answer. The fact that you’re exploring may eventually lead to greater understanding. And besides, you’ve stopped the knot from getting drawn any tighter in this moment.

Find a new direction.

Now that you’ve calmed down, constructively distanced yourself from the anger, and brought your thinking brain back online, consider your next move.

How can you choose to respond more effectively in this moment? You might choose to take a walk or talk with a supportive friend. The possibilities are endless, and that’s the point — you now have other options.



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