First, read the English article below.

You can take a break by stopping what you're doing, getting away from whatever is irritating you, and/or just taking a breather.  Getting away from whatever is upsetting you will make it infinitely easier to calm down.  Remember that you do not have to respond to a situation immediately.  You can count to 10 or even say “I will think about it and get back to you” to give yourself additional time to cool down as necessary.  If you're angry at work, go to a room or step outside for a moment. If you're driving to work, consider sitting in your car so that you're in a space you own. If you're upset at home, go to a single-occupancy space (such as the bathroom) or for a walk or go for a walk with someone you trust or that can help you. It is perfectly normal to experience emotions such as anger.  Allowing yourself a little time and space to feel angry may help you accept the anger and move on.  Once you move on, you can stop returning to the anger and reliving the reason that you were angry. To allow yourself to experience your anger, think about locating it in your body.  Do you feel anger in your stomach? In your clenched fists? Find your anger, let it be, then let it go. If your heart hammers with rage, slow it down by controlling your breathing. Deep breathing is one of the most important steps in meditation, which can contribute to controlling emotions.   Even if you do not fully “meditate,” using deep breathing techniques can offer similar benefits.   Count to three as you inhale, hold the breath in your lungs for three more seconds, and count to three again as you exhale. Focus only on the numbers as you do this. Be sure that each breath in fully fills your lungs, causing your chest and belly to expand.  Exhale fully each time, and pause between the exhale and the next inhale. Keep breathing until you feel that you have regained control. " If you're still having a difficult time calming down, imagine yourself in a scene you find incredibly relaxing. It could be your childhood backyard, a quiet forest, a... 

Now, please write a short abstract for it in Indonesian. Abstract:
Berusahalah menenangkan diri begitu tersadar bahwa Anda sedang marah. Berikan kesempatan kepada diri sendiri untuk marah. Bernapaslah dalam-dalam Visualisasikan "tempat yang nyaman". Biasakan melakukan dialog mental yang positif. Mintalah dukungan dari orang yang Anda percayai. Berusahalah mencari kelucuan dari apa yang membuat Anda marah.