For example, if you know you have a stressful business meeting later in the day, take some time in the morning to go for a run. This will reduce stress and tension, so you are not walking into your meeting wound up.
When you’re angry, your body releases adrenaline which increases your heart rate, makes you feel flushed, and causes other physical signs of anger or arousal. [4] X Research source Counting gives you a chance to slow down and calm your reactions so that you don’t act impulsively.
Breathing signals your body to calm down. It does this by releasing neurotransmitters that tell your brain that you’re ok and safe. [6] X Research source Bourne, E. J. (2010). The anxiety and phobia workbook (5th ed. ). Oakland, CA: New Harbinger Publications, Inc. When you’re angry, adrenaline can increase your breathing rate, making it feel as though breathing is difficult or that you can’t get a full breath. [7] X Research source
There are several forms of meditation you can try, like Tai Chi, yoga, transcendental meditation, and Qi Gong.
For example, if you are in a restaurant and still waiting on your waiter, you can recognize this as a problem because it is making you frustrated and angry.
For example, instead of having a temper tantrum in the restaurant and regretting it later, you may choose to speak to the manager or move to a different table. These options may ease your frustration and anger.
Only try to handle the situation once you feel like you’re able to engage with other people without throwing a tantrum.
For example, imagine you’re in a restaurant and are waiting for your waiter to return. Once you’ve calmed yourself to prevent an outburst, your next step would be to ask to speak to the manager. Explain your dissatisfaction with the service and request that a change be made. Be sure to focus on yourself while avoiding the urge to yell or make disparaging comments about the waiter, manager or staff (such as name calling).
For example, write down 3 positive things that happened to you each day. This can make you more aware of the positive things that already exist in your life.
For example, give yourself a coffee break in the afternoon, plan on a soothing bubble bath in the evening, or read a chapter from your favorite book during your work break. [15] X Research source
Tantrums are usually verbal in nature and can be part of a rage episode, though not all rage is the same. [17] X Research source Some outbursts are less intense but more frequent, while others are more intense and only occur a few times per year.
For example, you might notice that when you feel stuck, disrespected, or belittled, you’re more likely to throw a temper tantrum. If you know a certain co-worker often makes you feel this way, understand that you need to consider the situation differently. Calmly address the situation with your co-worker or practice relaxation techniques before interacting with this person.
Ask yourself if you remember being angry before an outburst while you were young or growing up. Maybe you had those feelings and held them in? For example, maybe a close family member made you feel unimportant and you are very susceptible to this feeling now. This may still make you angry.
You may notice instant anger at situations. For example, you might get cut off in traffic and think, “I can’t believe they gave that person a license to drive!!” Angry thoughts might develop after a period of waiting. For example, if you’re waiting for service in a restaurant, you may start to think, “Where is my waiter? Why is my drink still empty?”
Increased heart rate Feeling flushed or hot in your cheeks Muscle tension Headache
Friends or family fear your outbursts or are embarrassed by them while out in public. Your health begins to suffer, putting you at risk for heart disease, bulimia nervosa, and even car accidents (if you experience road rage). [23] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Your anger causes serious family problems or fights Your anger creates difficulty at work (like co-worker complaints or disciplinary action)
