Make a list of signs that anger is almost here. This may be rapid breathing and heartbeat, sweating, involuntary contraction of the jaw, dizziness. This list is individual for each and maybe you're going through something different, but you must know what happens before anger takes possession of you.
Identify the symptoms of an approaching explosion. Try to escape from a stressful situation before the anger engulf you with his head. If you have the opportunity just to turn around and go in a quiet, peaceful place where you will be able to cope with them, use it
Concentrate on your breathing. Experts recommend the so-called diaphragmatic breathing. Put your hands on your chest and take a deep breath through the nose. Count to three, focusing on how the air fills your lungs. Slowly for a count of six, exhale through the mouth. Repeat a few times.
If you feel that proper breathing does not help and your anger is only growing, shout. Just yell it out, but making sure that you are alone and your scream will be drowned out by the loud music or no one will hear. Cry to exhaustion.
Sometimes anger and irritation take you too long and looking for the exit. Join a group of martial arts or do some Boxing. In addition, you are able to vent your anger at the gym, you will receive an additional bonus in the form of endorphins which will relieve stress and make you for some time more happy.
If the attempt to take out aggression - not "your way", try to do relaxation, such as yoga. Or knitting.
Analyze your emotional reactions. Why are you angry? What makes you lose control? Is anger a reasonable response to what is happening and can you do something differently to influence the situation? Describe all the cases when people make you angry, for example, in the last month. Decide whether in all of these situations have something in common. Try to look at it from a different perspective – whether you wanted to hurt, hurt, hurt you? Maybe you are angry not at what is happening, but just looking for scapegoats.
Tell people that make you angry from time to time how you feel. Tell me what you mad for, what you want them to do, explain to them before you start to react emotionally and not constructive. If you are not able to come to an understanding, then maybe it's not impossible and you should just avoid such communication.
Sudden anger, anger, anger that arise over trifles, can be a medical symptom. If your anger is taken out of nowhere and does not go away should consult a doctor.
Advice 2 : How to reduce aggression
Many people have had situations when they are faced with aggression of their own or of other people. Some are less prone to the manifestation of aggressive intentions, while others often feel this feeling. But people may not always notice that he is aggressive.If you feel that you are experiencing aggression, you should try to reduce it. There are several methods of how this can be done.
One of the most effective methods of dealing with aggression and irritability is laughter. If you feel that you're about to explode, try to remember some funny situation or read a joke, watch funny pictures. It is clear that in the time of tension it is difficult to think about something abstract, but if you learn to do it, it will be easier to control your anger and aggression. Only the comic materials should be on neutral topics, should not bear the humiliation of one people over others. Otherwise it is likely that the level of aggressiveness will increase.
To reduce aggression, you can apply different game. This method works well for the correction of aggression in children. In these games, the splash of negative emotions occurs via special actions and words. For example, you can offer to swear, but instead of curses to name fruits and vegetables ("You pear!" - "And you garlic!").
In more complex cases, when a person cannot cope with aggression, you should consult a specialist. Maybe everything will be sessions of psychotherapy. In addition to these sessions, or separate from, the doctor may prescribe antidepressants. The action of these drugs is based on improving the level of serotonin in the human body. As a result, the desire to show their anger and aggression is reduced.
Aggression can be reduced by increasing in your diet foods that contain serotonin or tryptophan (a serotonin precursor). It: chocolate, honey, candy, cheese, eggs, bananas, lean meat, etc.