Following a plan will help you gain control over your anger at the moment. The key is to gain control of your body's response first. Once you do this, you can work out what is bothering you and why. When you understand this, you can assertively express yourself to make sure you are expressing your anger in a productive way. It takes lots of practice and patience to deal with your feelings in a new, constructive way. Have a specific set of actions in mind for when you feel angry. For example, once you recognize that you are feeling angry, step outside for five minutes. Take some deep breaths and repeat a calming phrase to yourself. This process will help you defuse your anger. When a person is angry, he may tend to think, “Everything's ruined,” or “I'll never be able to do that.” This type of thinking reduces things to an all-or-nothing scenario because the person thinks that the problem is the end of the world. Avoid words and phrases that put situations in absolute terms. Stop framing things with “always” or “never.” Instead, think to yourself: “This situation is frustrating, but it's not the end of the world.” Oftentimes, you can avoid angry outbursts by avoiding the situation that makes you angry.  For example, if you know that you get angry at the morning traffic, try to leave at a different time, or take public transit. If you know you get angry because you skipped lunch, be diligent about eating properly. When you harbor resentment against someone, your anger will only continue and become hard to control. Accept others for who they are. Focus on how you handle a situation, rather than how someone else handles it. Letting go of grudges will help you refocus your energy on more positive things. Exercise can help dissipate anger. For adults and children, research shows that exercise helps with mood regulation and controlling emotions. Try exercising when you're in a mad moment, or use it daily to release aggression. Getting a good night's sleep helps people regulate their emotions. Emotions are harder to control when we don't get enough sleep. One study showed that with only a few nights of disrupted sleep for teenage girls, their negative feelings increased as well as their anger. If you are having trouble sleeping on a consistent basis, you should see your doctor. Meditation has been shown to be effective in emotional regulation. It has a longer lasting effect on the amygdala, the center for emotion and the part of the brain where the stress response begins after a stressful or threatening event has been perceived. Start with deep breathing. You can also combine breathing with visualization tasks. Try this visualization exercise:  When you breathe in, envision a golden-white light that relaxes you and makes you feel happy. Envision this white light spreading into your lungs and throughout your entire body. When you breathe out, breathe out muddy, dark colors which represent your angry, stressed out feelings. If you feel like you have trouble meditating, don't worry. Meditation is a combination of deep breathing exercises, visualization, and performing mental tasks. But if you feel like it's difficult for you to sit long enough to meditate, or if you feel uncomfortable meditating, you can just begin with simply deep breathing. This will still initiate your body's calming response. When people try something new, it doesn't always go perfectly. This can be true when you're learning new ways to deal with anger. The best way to deal with relapses in exploding with anger or reacting passive-aggressively is to look at what didn't work. It's part of the learning process. When you are able to look at what didn't work, you can adjust what you do for that anger trigger for the next time. Most of all, hang in there! Be happy for your smallest accomplishments, because each one of them is a step towards accomplishing your bigger goal, which is dealing with anger.
أعد خطة لإدارة الغضب. تجنب تفكير "الكل أو لا شيء. تجنب المواقف المسببة لشعورك بالغضب. دع الضغائن للماضي. جرب التمارين. أعد ضبط مشاعرك عبر نيل قسط من النوم. جرب التأمل. لا تيأس إن انتكست.