8 Ways To Calm Down When You're Angry And Express Your Feelings In A Healthy Way

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How to Calm Down When You Feel Like Clobbering Someone

One of the hardest things to do is to know how to calm down, especially when you're angry. When anger issues begin to bubble up, the risk that you will say or do something that you later regret rises.

If you let your anger continue to escalate, the damage potential, both to you and to others, zooms higher. Once you have calmed down, you will be more able to act constructively to remedy the situation. The goal then becomes getting what you want without harming others.

RELATED: Why Am I So Angry All The Time? 6 Ways To Deal With Your Anger Issues When They're Out Of Control

Here's how to deal with anger by using these 8 essential techniques. When used together, they can enable you to relax so you get your concern addressed via cooperative talking, instead of unleashing your anger.

1. Remove yourself from a situation you can’t handle.

I repeat, remove yourself from a situation you can’t handle! Memorize this mantra, and use it immediately any time you feel frustration, irritation or anger rising. Gracefully leave the room, or at least gracefully change the topic.

2. Exit earlier than you think you need to.

When your anger is at a level 3 on a scale to 10, by the time you’re up over level 4, exits become increasingly difficult. Self-righteous indignation by then will propel you to keep trying to prove your point.

Anger will make getting what you want seem all-important, as if, as a friend of mine once put it, “My anger makes what I want feel holy, and what you want totally insignificant.”

3. Distract yourself and change your focus.

Phew. You’ve separated yourself from that situation you couldn’t handle. Now what?

Focus on something other than what you were mad about. Avoid totally any further thoughts about the person you have found provocative. Instead, find a pleasant distraction. Stay clear of any thoughts about the anger-evoking situation (e.g., “He shouldn’t have...”)

Read a magazine. Check your social media. Any distraction helps. Keep a joke book handy; chuckling deletes anger. Positive thoughts trump anger, including thoughts that bring forth feelings of gratitude or affection. Close your eyes and picture yourself on a beach. Envisioning positive images can be even more calming than thoughts.

4. Breathe deeply, then relax your muscles.

Clear the air emotionally by clearing the physical air in your lungs. The same slow deep breathing that helps with giving birth to babies and with releasing constipated bowels can bring cooling energy to you when you’re trying to calm down your inner fire.

Focus especially on relaxing the little muscles around your mouth and eyes, your arms, and your hands.

RELATED: How To Talk To A Man Who Has Serious Anger Issues (And Keep Yourself Safe)

5. Smile.

Think about something that brings forth a natural smile, or just tell yourself to smile in spite of how you feel. Smiles soothe, even when they do not come naturally.

6. Test the waters.

Before you return to the difficult situation, first prepare yourself to re-enter by picturing yourself offering gestures of niceness.

Plan to talk about pleasant topics before resuming the tough one. Be sure that you and whomever you were talking with all are securely back in the happy zone before venturing again into sensitive realms.

7. Agree.

Re-launch the tough topic by agreeing first with all you can find to agree with about the points the other person has made. Look especially to understand and verbalize what you heard with regard to the other person’s concerns.

8. Share your concerns and find a solution.

This final tip has a number of subtleties to keep in mind:

  • Be sure to keep yourself calm, relaxed, and collaborative.
  • Keep your ears open to hearing others’ concerns in the best possible light.
  • Avoid insisting on particular solutions.
  • Again, stay aware of your tone. Keep it friendly–or else take another quick exit. Any slippage into adversarial tones can undo all of the above.

Use even just the first of these techniques. You will be on the road to anger control if you at least remove yourself from provocative situations. Use them all and you will enter the realm of emotional maturity.

Young children get angry often. Adults — that is, people who function emotionally like adults — control their anger instead of using anger to control others. So next time you begin to feel mad, recognize it right away so you can control your anger.

RELATED: 5 Ways To Handle Negative Emotions & Get Your Feelings Back Under Control — Fast

Susan Heitler, Ph.D., is a Harvard-educated clinical psychologist, marriage counselor and author. She has published several books, and has been featured in Psychology Today, WebMD, TIME and more.

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