How to Cope With Anger

Curb your anger the next time you're close to flying off the handle and doing something you may regret.

Difficulty:

Moderate

Instructions

Things You'll Need

• Anger-management Counseling

1. Take slow, deep breaths and count to 10 when you feel a hot surge of anger. Use the time this takes to keep yourself from doing something rash.

2. Try to consider the offensive situation from all perspectives, not just your own ' maybe the offending parties had no choice but to do what they did. Consider whether your anger is justified.

3. Think about the object of - and the underlying reason for - your anger. Go beyond easy scapegoats and focus on what specifically triggered your temper.

4. Take positive action to improve the situation once you're in a more controlled state of mind. For example, if you feel your boss treated you unjustly, collect yourself first and then approach him or her with your concerns. Refrain from venting and taking it out on your subordinates or colleagues.

Tips & Warnings

• Feeling tired can make you more irritable and prone to anger. Make sure you're getting enough sleep and eating a healthy diet.

• Establish a regular exercise program to physically let out tension and lingering aggression.

• If you're aware of specific issues that provoke your anger, avoid encountering them to the extent you're able.

• Running late or feeling behind may trigger your temper more easily. Schedule your day with cushion time for commutes, projects at work and the other things you have to do.

• Maintain a sense of perspective and avoid taking the situation at hand too seriously. Step away from it and try to find something humorous or ridiculous about your circumstances, since a good laugh can quickly dispel anger.