Most of the times, when angered, you feel as though you want to burst the whole world. All through these times, you feel hurt. Then you might even hurt people that are close to you without knowing it, or you might upset others on purpose. Rather than just bottling up your anger, or out bursting at somebody, you can show your anger productively. Composed yourself and work on acknowledging your anger and other sentiments. In that way, you will be able to communicate your anger in a confident manner that will be less expected to get other people hurt.
1. Recognize physical signs of anger
The moment you start getting upset, your body reacts with physical. Spotting out what you feel when you get angry and stressed up will aid in making you know the moment you’re going to explode. Some of the physical sign include.
- Your heart starts racing.
- Your head or stomach hurts.
- Your jaws are compressed and your muscles tense.
- You start to sweat, even on the palms of your hands.
- Your body or your hands shake.
- Your face turns red.
- You get dizzy.
2. Recognize emotional signs of anger
Your sentiments may start to change, which pave a way for anger. Some emotional signs that you may face include.
- Sadness
- Irritation
- Guilt
- Depression
- Anxiousness
- Resentment
- Defensiveness
3. Take deep breaths
It’s best to get your anger under control before making an attempt to speak with someone. Or else, you might say something really regretful. Take deep breaths to clear your head and to bring your body’s calming reaction. Try these steps.
- Inhale for a count of five, hold for a count of five, and breathe out for a count of five.
- Be sure you are breathing with your diaphragm instead of your chest. When you breathe with your diaphragm, your abdomen spreads out you can feel it with your hand.
4. Count to ten
If you are facing the physical and emotional symptoms of anger or feel yourself getting angry, tell yourself that you don’t have to respond immediately. Count to ten to keep yourself calm and give yourself a chance to think. Backup a response for the moment and give yourself time spot out your feelings.
5. Get a change of scenery
If a situation makes your blood to boil, then I’ll suggest you leave right away. Take a walk. Not having the provocation in front of you, the person or thing you are furious at, will help you calm yourself down.
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