To combat uncontrollable rage, develop a plan of action and promise yourself to follow it. Observe yourself, evaluate changes in your own behavior and adjust the strategy "on the spot."
Necessary
Subscription to a fitness club or pool, green tea, a good friend, a selection of soothing music, aroma oils, cake, candles, a trip to a seaside resort
Instructions
Step 1
If you feel like you're ready to take off, slow down. Postpone the problem for a few minutes. Retire immediately, for example in the bathroom, lock the door. Turn on the water in the sink, close your eyes, and plug your ears with cotton wool. Give up. Inhale slowly, gradually filling up with air. Exhale twice as long, in portions, saying: "Hhch-hhch …". Do this for at least 5 minutes.
Step 2
During a fit of rage, look at yourself in the mirror. This is a powerful psychological trick. Notice how emotions distort your face. You look so ugly that you may simply not recognize yourself. And this monster is you! Imagine what it is like for your loved ones to contemplate this.
Step 3
If the rage rolls over and you are about to break out on loved ones, immediately blow off steam, but in a different place. Get under an ice shower, beat the pillow "half to death". Turn on the vacuum cleaner and try to shout it down, express your grievances to the vacuum cleaner in the most impartial terms.
Step 4
Physical activity is another good remedy for an immediate response. One hundred squats in a row, a three-kilometer run or a dance to incendiary music will put you in a positive mood.
Step 5
Try house cleaning every time you're on the verge of breaking down. Have you been planning to disassemble the dressing room in the bedroom for a long time? Or haven't you washed your windows after winter? Do it during a fit of anger! Along with the monotonous work and calmness will come a sense of satisfaction from completing a long delayed task.
Step 6
If there is an opportunity to postpone a meeting with loved ones during a bout of your irritation - do it. Have you been humiliated by your boss, and now you return to your family with a bunch of grievances? Take your time home. Go to the gym, sauna or movie theater, have a good time, relax.
Step 7
Speaking out is another easy way to relieve tension. You should not use close people as a vest and drink energy from them. Talk about your problems … to the home dachshund or to strangers on the internet chat.
Step 8
Warn loved ones about your incontinence. Talk to them frankly outside the crisis. Try to find a common solution to prevent breakdowns. For example, this will be a conventional sign that you give if you are out of sorts.
Step 9
A well-fed person is rarely dissatisfied. Promise yourself not to interact with loved ones on an empty stomach. Use sweets, fruits (especially bananas) and nuts as a quick pre-meeting snack.
