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Controlling your anger requires a desire to understand its source, and to take action to tamp it down.
You Will Need
Time
Quiet
A notebook
Visualization techniques
A sense of humor
Step 1: Count to 10（發(fā)脾氣之前，心里默默倒數(shù)10下）
Declare a “time out” when you feel anger rising. Remove yourself from the situation. Counting to 10 can buy time to defuse your temper.
Step 2: Do something physical（讓自己忙碌起來(lái)，出去走走，或者跑跑來(lái)緩解氣氛）
Take a brisk walk or go for a run to exhaust an angry impulse. Swim, dig in the garden – anything that may interfere with the rush of negative feelings.
Step 3: Keep an anger log（將生氣時(shí)，自己的想法寫下來(lái)，這樣可以幫助自己消氣）
Log your thoughts in writing when anger intrudes. Recording these moments limits the effects of your rage.
Yoga and meditation can also temper the effects of rage.
Step 4: Practice deep breathing（快生氣時(shí)，深呼吸來(lái)調(diào)整自己的情緒）
Correct patterns of thought through deep breathing, or visualize pleasant memories. Use a mantra or a private word that triggers a peaceful reflection. Listen to relaxing music.
Therapists and anger management professionals are trained to help you defuse anger.
Step 5: Practice expressing anger（試著將自己的憤怒情緒傾訴給第三方，來(lái)緩沖自己的憤怒）
Practice expressing anger to a neutral party. This allows you to clear the air before exhibiting behavior you might regret.
Carry small objects or pieces of paper with advice. These items can serve as cues to avoid sudden eruptions.
Step 6: Use “I” statements（在表述自己的想法時(shí)，最好用“我”開頭，這樣不會(huì)沖到其他人）
Think carefully before you speak. Use “I” statements, such as “I feel as if…,” so that you don’t offend someone by placing blame and escalating tensions.
Step 7: Use humor（試著用幽默的方式來(lái)緩和尷尬的場(chǎng)面）
Use humor to defuse friction. But be careful not to overestimate your charm.
Step 8: Ask yourself what you want（問(wèn)問(wèn)自己你最想要的是什么，事后多想想，自己的方式，多加改進(jìn)）
Analyze what look, tone, speech, action – even breathing – you exhibited in anger. Return to the original situation and attempt a different approach.
Stress from anger sparks electrical changes in the heart that can lead to heart attacks.
