Anger management: 10 tips to tame your temper
Anger is a normal and even healthy emotion — but it's important to deal with it in a positi-ve way.
But uncontrolled anger can take a toll on both your health and your relationships.
I have 10 anger management tips for you.
1. Identify possible solutions
Instead of focusing on what made you mad, work on resolving the issue at hand.
When you are calm and relaxed, sit down and make a list of what makes you angry. Traffic jams, your demanding boss, the noisy children, rude neighbors, etc..
Now think of each situation, and try to note a positive reaction to say and do while in that very situation. Now try to recall that reaction when the situation happens for real.
2. Think before you speak. Remember that you might say things that will cause irreparable damage.
In the heat of the moment, it's easy to say something you'll later regret. Take a few mo-ments to collect your thoughts before saying anything — and allow others involved in the situation to do the same.
3. If you can’t control your anger, leave the scene before you hurt someone. And once you're calm, express your anger
4. As soon as you're thinking clearly, express your frustration in an assertive but non-confrontational way. State your concerns and needs clearly and directly, without hurting others or trying to control them.
5. Remember that violence will make the problem worse.
It's unrealistic to expect everyone to behave exactly as you want at all times. Try to forgive, thinking that the person who did you wrong probably did not mean to.
Remember that violence will make the problem worse, and might bring your life or that of your beloved in danger.
6. Have a healthy lifestyle
Physical activity can help reduce stress that can cause you to become angry. DOing regular exericse will make much less prone to explosive spills of anger.
Also, get enough sleep, avoid junk food, eat healthily, take omega-3, sit in the early morn-ing sun as often as you can, or take vitaminD.
7. Stick with the 'I' statements to describe your feelings about the situation
Avoid criticizing or placing blame on others — which might only increase tension — use "I" statements to describe the problem. Be respectful and specific. Mention the problem and how to solve it your opinion. For example, say, "I'm upset and I need your help around the house," instead of, "You never do any housework."
8. Describe the problem, offer solutions, be cooperative, and make contact.
Instead of yelling and swearing: Mention what i wrong, suggest a way to solve the prob-lem, and be positive and encouraging.
For example if your child breaks a glass. Mention: The glass is broken (not YOU broke the glass, stupid!), say: watch your feet, and let’s get to clean this.
After it’s over, hug your child and assure him that it’s all OK.
9. Practice relaxation skills
When your temper flares, put relaxation skills to work. Practice deep-breathing exercises, imagine a relaxing scene, or repeat a calming word or phrase, such as, "Take it easy." You might also listen to music, write in a journal or do a few yoga poses — whatever it takes to encourage relaxation.
Take a timeout
Give yourself short breaks during times of the day that tend to be stressful. Say: I’m very angry right now, let me talk about this when I’ve cooled down.
10. Make a system and set of rules for your family and at work.
If everyone knows the system, there will be less chance for trouble.
I wish you all the best!
Subscribe to official Alyaa Gad channel : http://bit.ly/AlyaaGad
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http://www.afham.tv
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https://twitter.com/AlyaaGad
Anger is a normal and even healthy emotion — but it's important to deal with it in a positi-ve way.
But uncontrolled anger can take a toll on both your health and your relationships.
I have 10 anger management tips for you.
1. Identify possible solutions
Instead of focusing on what made you mad, work on resolving the issue at hand.
When you are calm and relaxed, sit down and make a list of what makes you angry. Traffic jams, your demanding boss, the noisy children, rude neighbors, etc..
Now think of each situation, and try to note a positive reaction to say and do while in that very situation. Now try to recall that reaction when the situation happens for real.
2. Think before you speak. Remember that you might say things that will cause irreparable damage.
In the heat of the moment, it's easy to say something you'll later regret. Take a few mo-ments to collect your thoughts before saying anything — and allow others involved in the situation to do the same.
3. If you can’t control your anger, leave the scene before you hurt someone. And once you're calm, express your anger
4. As soon as you're thinking clearly, express your frustration in an assertive but non-confrontational way. State your concerns and needs clearly and directly, without hurting others or trying to control them.
5. Remember that violence will make the problem worse.
It's unrealistic to expect everyone to behave exactly as you want at all times. Try to forgive, thinking that the person who did you wrong probably did not mean to.
Remember that violence will make the problem worse, and might bring your life or that of your beloved in danger.
6. Have a healthy lifestyle
Physical activity can help reduce stress that can cause you to become angry. DOing regular exericse will make much less prone to explosive spills of anger.
Also, get enough sleep, avoid junk food, eat healthily, take omega-3, sit in the early morn-ing sun as often as you can, or take vitaminD.
7. Stick with the 'I' statements to describe your feelings about the situation
Avoid criticizing or placing blame on others — which might only increase tension — use "I" statements to describe the problem. Be respectful and specific. Mention the problem and how to solve it your opinion. For example, say, "I'm upset and I need your help around the house," instead of, "You never do any housework."
8. Describe the problem, offer solutions, be cooperative, and make contact.
Instead of yelling and swearing: Mention what i wrong, suggest a way to solve the prob-lem, and be positive and encouraging.
For example if your child breaks a glass. Mention: The glass is broken (not YOU broke the glass, stupid!), say: watch your feet, and let’s get to clean this.
After it’s over, hug your child and assure him that it’s all OK.
9. Practice relaxation skills
When your temper flares, put relaxation skills to work. Practice deep-breathing exercises, imagine a relaxing scene, or repeat a calming word or phrase, such as, "Take it easy." You might also listen to music, write in a journal or do a few yoga poses — whatever it takes to encourage relaxation.
Take a timeout
Give yourself short breaks during times of the day that tend to be stressful. Say: I’m very angry right now, let me talk about this when I’ve cooled down.
10. Make a system and set of rules for your family and at work.
If everyone knows the system, there will be less chance for trouble.
I wish you all the best!
Subscribe to official Alyaa Gad channel : http://bit.ly/AlyaaGad
Follow Alyaa Gad :
http://www.afham.tv
https://www.facebook.com/dr.AlyaaGad
https://twitter.com/AlyaaGad
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Learning