Everyone naturally gets upset from time to time. It is quite simply a part of life. However, when anger takes over on a regular basis, some online anger management courses may be in order. Whether you have gotten to that stage or not, here are five ways you can calm yourself down when a moment of excessive anger takes hold.
- Breathe Deeply
When you are experiencing anger, the tendency is to take breaths that are quick and shallow. Experts say that this sends a message to your brain that puts you in a fight or flight response. In order to stop this mechanism from happening, you need to take long, deep, calming breaths. Ideally, your exhalation should be twice as long as your inhalation.
- Get Some Exercise
A great way to release an excess of negative emotional energy is to exercise. Going on a walk or a run will release serotonin that will help naturally calm you down. Avoid engaging in any physical activity that expresses anger, such as punching walls or screaming, as these actually reinforce the angry emotions you are experiencing.
- Listen to Music
Music is a very personal experience, so logically not every type of calming music appeals to everyone. However, choose tunes that put you in a positive frame of mind and make you feel good. Grab some headphones and try to shift your thoughts over to a different realm with calming and peaceful harmonies.
- Write It Down
If you have become too angry or anxious to talk to someone about the situation, write it down instead. Don’t worry about making it sound perfect. The purpose of this is for you to get your negative thoughts down on paper and out of your head.
- Give Your Body Fuel
Have you ever noticed if you are hungry or thirsty, you get more easily aggravated? Make sure to keep your body in check by hydrating yourself and having a small snack to ensure that you aren’t overreacting simply because your body needs fuel.
Above all, be patient with yourself and others. Realize that nobody is perfect, including yourself. When your anger starts to rise, sometimes it is best to just change your focus and walk out of the room. Getting some fresh air might make a big difference in how you feel.