5 Steps to Managing Anger

These easy-to-implement steps will empower you and help you to take control of your emotions.

There are 5 important steps to managing your anger:

1. Practice deep breathing regularly to develop an innate sense of your early warning signs and avoid angry situations when possible.

2. Delay taking action or saying anything while you are angry. Give yourself a chance to cool down.

3. Find an outlet for the adrenaline and tension that may be coursing through your body. Walking and stretching work well (also see Sunrise Breathing).

4. Use the Pressure Breathing technique which helps to calm emotions: Inhale for 4 counts, then exhale for 8 counts while pursing your lips and letting your cheeks puff out much like blowing up a balloon. This helps to activate your parasympathetic nervous system which helps to calm your emotions.

5. Take time to understand your feelings. Determine the best outcome for yourself and others involved and then identify the best course of action to achieve that outcome. Search for a creative solution.