Identify situations, people, or events that trigger your anger. Awareness of these triggers is the first step in managing your emotional responses.
When you feel anger escalating, take a moment to pause and practice deep breathing. Inhale slowly, hold for a few seconds, and exhale. This helps calm the nervous system.
Give yourself time before reacting. Counting to ten allows you to step back from the situation, preventing impulsive and potentially regrettable responses.
When ready, express your feelings calmly and assertively. Use "I" statements to communicate your emotions without blaming others. For example, say, "I feel frustrated when..."
Listen to others' perspectives without interrupting. Understanding different viewpoints can reduce misunderstandings and defuse anger.
Humor can be an effective way to lighten the mood. However, be cautious not to use sarcasm or humor that may escalate the situation.