Helpful Hints on Dealing with Anger

Physical exertion has been found to reduce tension. Doing something such as walking, running, or playing sports can help your body and mind de-stress and relax.

Pay careful attention to your anger as it builds. Notice how your muscles become tense, how your breathing changes, and how your heart races. You can use a simple 1 (very little or no anger) to 10 (total white hot rage) scale to check in with yourself about how high your anger is.

Keep a notebook or journal around you so you can write out how you are thinking or feeling. This may help you organize and understand your thoughts and emotions.

Watch for situations that trigger your anger. These might be when someone doesn't respond how you want them to, or you see someone act in a way toward you or others that really ticks you off. If you can figure out what sets you off, you can interrupt the anger cycle before you explode.

Talk to others about how and why you have been feeling angry. Sometimes verbalizing to others can help you organize your thoughts and work through your anger.

STOP! COUNT TO 10 and focus on taking calming breaths to slow down your physical reactions. If your anger has reached the point of no return, try your best to leave the situation and allow yourself to cool off. This little bit of self-control will save you a lot of trouble in the long run.

Set aside time to relax --listen to music, meditate, go for a slow-paced walk, read a book-- calming your body down can also work to calm the mind.

Stand up for yourself by calmly telling others what your needs are before your anger builds. This will help prevent your anger from escalating.