Allowing yourself to act out your anger by screaming, hitting things, or acting in other aggressive ways may actually make you feel even angrier. Instead, try to calm yourself down and express your anger in a non-aggressive way. Try writing about your anger in a journal or call a friend and explain what happened and how it made you feel. Crying is a natural process and it releases stress hormones and toxins from the body.  After letting out those tears, you may feel much more level-headed about the situation. Remember that crying is not a sign of weakness but a psychological and biochemical process common to humans. Mistakes are often embarrassing and one of the best ways to deal with embarrassment is to laugh it off. Try to think about something funny about what happened and allow yourself to laugh at it. For example, if you bombed a presentation, try to laugh at how strange it must have looked when you could not decide if you should sit down or stand up. List-making can be a powerful tool for overcoming anxiety. If you are feeling anxious about what happened, then write down everything that you think went wrong. This list may help you to process your feelings about the mistake and develop solutions going forward. For example, if you think that you did poorly on a test, then making a list of the questions that gave you trouble may help you to develop a new study strategy for the next test. You might also identify some things that you can do to minimize the effects of the test on your grade, such as asking your teacher about extra credit. While it is important to acknowledge that you made a mistake so you can learn from it, it is also important to forgive yourself so that you can move on. Working through your emotions involves recognizing that you are only human. No matter how bad the screw up, you need to accept that you made a mistake and that everyone makes mistakes sometimes.  Many people find that repeating a mantra is a helpful way of silencing negative or hateful self-messages. For example, trying repeating the phrase “I am only human, I am doing the best that I can, and that is all I can do.”
عبّر عن غضبك بطريقة هادئة. يمكنك أن تبكي إن كنت تشعر أن هذا هو ما تريده. اضحك على أخطائك. قم بعمل قائمة بالأمور السيئة التي حدثت وحاول أن تطور الموقف. لا تبالغ في نقد نفسك.