An overworked working day, fatigue, a terrible mood cause irritation, which, at the slightest wrong movement or word, turns into uncontrollable anger. And all diseases are from nerves! To stay healthy and fun, learn to manage negative emotions.
Instructions
Step 1
First of all, try to be aware of your anger on a physical level (trembling, redness, clenched teeth). It starts with irritation, which is easier to deal with. At this moment, stop, mentally weigh the reason for the quarrel. Imagine what you will lose if you do not stop. The desire to argue usually disappears.
Step 2
Concentrate and hold back tears, words, and reproaches. Close your eyes and breathe deeply. Count in and out, at least up to 40. As a rule, at this stage, the desire to continue the argument goes away. Now you can calmly discuss the current situation. Or speak the alphabet, maybe even out loud. Most likely, the interlocutor, noticing your efforts, will be able to restrain himself.
Step 3
When you feel overwhelmed, take a break. Realize that you are already annoyed. At this moment, do not convince others that everything is fine, do not hide your feelings. But don't express them aggressively either. Try to speak calmly and after the fact.
Step 4
Analyze the situation and your emotions. You may have flared up in vain. Take the side of the offender, try to look at yourself from the side. It is likely that they did not want to offend you. For example, you were cut off on the road. Or maybe he was in a hurry to go to the hospital, or are you just driving too slowly?
Step 5
Do not be silent, do not accumulate resentment in yourself. Otherwise, the day will come when no one can hold you, including yourself. Speak out. Explain to your husband, mom, or children what exactly annoys you. The main thing is to speak calmly, choosing your words carefully.
Step 6
Chat with yourself. There are situations when it is impossible to make a complaint, for example, to the boss or the random driver who gave you a lift. Just sit down and speak out the problem, there is an option that it is not so problematic. Don't hold negativity to yourself.
Step 7
Jogging will help let off steam. Or just beat a pillow or a "pear", chop wood. Any physical activity will help distract you. You can write your feelings on paper or draw a portrait of the offender, and then tear it into small pieces or burn it.
Step 8
To be less irritable, try to learn to relax. Go to the pool, eat chocolate, meet friends, get enough sleep, have sex, buy new shoes. Anything! Give yourself a little joy.
Step 9
To maintain emotional balance, learn relaxation techniques. Practice meditation in the morning. And most importantly, treat life with a sense of humor. Smile more often, and conflict situations will simply disappear.
