An aggressive person tends to act in a hostile manner: destroy, attack, object. Aggressiveness can be unmanageable and manageable. If it is uncontrollable, then such an emotion will be harmful, like any other. More often, outbursts of anger are the result of sleep disturbances, stressful experiences, dissatisfaction with oneself, or constant conflicts with loved ones.
Instructions
Step 1
When you feel that something is annoying you, try to stop in your actions and distance yourself from the situation (move away from the person who is annoying on the street, go to another room, etc.).
Step 2
Practice calm presence. Does the surface of the lake react in any way to the outside world? No way: it just reflects, that's all. Here you are - train to perceive what is happening around, and not react in any way to what is happening.
Step 3
And you can learn to transfer aggression in another direction, for example, to exercise. Make percussive, sharp movements, you can with exclamations. Karate or any other martial arts will do well.
Step 4
If you are angry with someone, try to mentally put yourself in that person's shoes. Think about why he behaves this way and where he is right.
Step 5
Ignore minor irritants. Try to live as if this day is the last in your life.
Step 6
Don't blame others for your troubles. Try to forgive them, because everyone has disadvantages.
Step 7
Cut off aggressive thoughts with an unpleasant action that is directed at yourself. For example, bite your lip slightly. After some time, a conditioned reflex will develop, which will allow you to control aggression. Or learn to put blocks on outbursts of aggression: choose a word or phrase (for example, “Stop”), and say it to yourself every time you feel that you’re going to get lost now.
Step 8
Try to restrain yourself from raising your voice: take a deep breath when you feel like screaming, and imagine the anger leaving you as you exhale. And only then start communicating.
Step 9
Whenever you have aggressive thoughts, find three reasons why it is unreasonable.
Step 10
Share your concerns with someone you trust. Tell him about your negative emotions, and it will be easier for you to deal with them.
Step 11
Keep a journal for your outbursts of aggression. Write them down and the circumstances under which they appeared in your head, as well as your actions. Review your notes several times a week and analyze them. You will be able to understand them and find out the reason for the emergence of aggressiveness.
Step 12
Smile more often, find funny in your anger at other people. Interrupt aggression by remembering anecdotes and jokes.
Step 13
Learn to release nervous tension and relax. This can be meditation, sports, auto-training, chatting with friends, relaxation music, etc.
Step 14
Get some rest. If you don't sleep much, then self-management is out of the question.
Step 15
Engage in revising your values in life. You fight and scream not only because you are overwhelmed with emotions, but also because you forgot about respect for other people. When you're ready to yell at a relative, acquaintance, or even a stranger, remember that they, too, have the right to respect and well-being, just like you.
