CountdownCountdown to 10 or 100 if you’re really mad about something. In the time it takes you to count, your heart rate will slow, and your anger will likely subside.
Walk aroundExercise can help calm your nerves and reduce anger. Go for a walk, ride your bike, or hit a few golf balls. Exercise is good for your mind and body.
Relax those musclesProgressive muscle relaxation calls on you to tense and slowly relax various muscle groups in your body, one at a time. As you tense and release, take slow, deliberate breaths.
StretchNeck rolls and shoulder rolls are good examples of non-strenuous yoga-like movements that can help you control your body and harness your emotions.
Listen to musicPut in earbuds or slip out to your car. Crank up your favourite music and hum, bop, or sashay your anger away.
Write in your journalJot down your feelings and how you want to respond. Processing it through the written word can help you calm down and reassess the events leading up to your feelings.
Talk to a friend Help yourself process what happened by talking to a trusted, supportive friend who can possibly provide a new perspective.
Practice gratitudeTake a moment to focus on what’s right when everything feels wrong. Realising how many good things you have in your life can help you neutralise anger.
Practice empathyTry to walk in the other person’s shoes and see the situation from their perspective. When you tell the story or relive the events as they see it, you may gain a new understanding and become less angry.
LaughReplace your bad mood with a good one. Diffuse your anger by looking for ways to laugh, whether that’s playing with your kids, watching stand-up, or scrolling memes.