ANGER MANAGEMEMT: 10 TIPS TO TAME YOUR TEMPER!!!

Keeping YOur Temper In Check Can Be Challenging.

Do YOu Find YOurself Fuming When SOmeOne Hurts YOu Or Say WOrds That
Hurts Or In The Way They Act? DOes YOur Blood Pressure GO ThrOugh The
Roof When Things DOn't Swing YOur Way?

Ready To Get YOur Anger Under COntrol? Start By COnsidering 10 Anger
Management Tips.

#1. TAKE A TIMEOUT:
COunting To 10 Isn't Just FOr Kids. BefOre Reacting To A Tense
SituatiOn, Take A Few MOments To Breathe Deeply And COunt To 10.
Slowing DOwn Can Help Defuse YOur Temper. If Necessaray, Take A Break
FrOm The PersOn Or SituatiOn Until YOur FrustratiOn Subsides A Bit.

#2. ONCE YOU'RE CALM, EXPRESS YOUR ANGER.
As Soon As YOu're Thinking Clearly, Express YOur FrustratiOn In An
Assertive But NOnconfrontational Way. State YOur COncerns And Needs
Clearly And Directly, WithOut Hurting Others Or Trying To COntrOl
Them.

#3. GET SOME EXERCISE:
Physical Activity Can PrOvide An Outlet FOr YOur EmOtiOns, Especially
If YOu're About To Erupt. If YOu Feel YOur Anger Escalating, Go FOr A
Brisk Walk Or Run, Or Spend SOme Time DOing Other Favourite Physical
Activities. Physical Activity Stimulates VariOus Brain Chemicals That
Can Leave YOu Feeling Happier And MOre Relaxed Than YOu Were BefOre
YOu WOrked Out.

#4. THINK BEFORE YOU SPEAK:
In The Heat Of The MOment, It's Easy To Say SOmething YOu'll Later
Regret. Take A Few MOments To COllect YOur Thoughts BefOre Saying
Anything-And AllOw Others Involved In The SituatiOn To Do The Same.

#5. IDENTIFY POSSIBLE SOLUTIONS:
Instead Of FOcusing On What Made YOu Mad, WOrk On ResOlving The Issue
At Hand. DOes YOur Partner's Attitude Drives YOu Crazy? Take A Walk.
Is YOur Partner Late FOr Dinner Every Nite? Schedule Meals Later In
The Evening - Or Agree To Eat On YOur Own A Few Times A Week. Remind
YOurself That Anger WOn't Fix Anything, And Might Only Make It WOrse.

#6. STICK WITH 'I' STATEMENTS:
To Avoid Criticizing Or Placing Blame- Which Might Only Increase
TensiOn -Use "I" Statements To Describe The PrOblem. Be Respectful And
Specific. FOr Example, Say, "I'm Upset That YOu Left The Table WithOut
Offering To Help With The Dishes," Instead Of, "YOu Never Do Any
HOusewOrk."

#7. DON'T HOLD A GRUDGE:
FOrgiveness Is A POwerful Tool. If YOu AllOw Anger And Other Negative
Feelings To CrOwd Out POsitive Feelings, YOu Might Find YOurself
SwallOwed Up By YOur Own Bitterness Or Sense Of Injustice. But If YOu
Can FOrgive SOmeOne Who Angered YOu, YOu Might BOth Learn FrOm
SituatiOn. It's Unrealistic To Expect EveryOne To Behave Exactly As
YOu Want At All Times.

#8. USE HUMOUR TO RELEASE TENSION:
Lightening Up Can Help Diffuse TensiOn. DOn't Use Sarcasm, ThOugh- It
Can Hurt Feelings And Make Things WOrse.

#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.

#10. KNOW WHEN TO SEEK HELP.
Learning To COntrOl Anger Is A Challenge FOr EverYOne At Times.
COnsider Seeking Help FOr Anger Issues If YOur Anger Seems Out Of
COntrOl, Causes YOu To Do Things YOu Regret Of Hurts ThOse ArOund YOu.
YOu Might Explore LOcal Anger Management Classes Or Anger Management
COunseling. With Professional Help, YOu Can Learn What Anger Is.
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