What you should do when you are angry

🆘 If you feel yourself getting angry, what should you do?

🔑 Tell yourself to calm down. Slowly repeat gentle phrases to yourself like “take it easy,” “cool off,” or whatever works for you.

🔑 Force yourself to leave the situation. Take a time out, walk away, and avoid coming back too soon. Take a walk or go for a run.

🔑 Use visualization to calm down. Close your eyes and picture yourself in your favorite place.

🔑 Count to 10 (or 50… or 100) if you feel like you’re about to do or say something harmful. It’s a quick, easy way to separate yourself mentally from the situation.

🔑 Splash some cold water on your face.

🔑 Slow down and focus on your breathing. Conscious breathing involves taking slow, deep breaths in through your nose, and slowly out through your mouth.

🔑 Phone a friend. Do you have a supportive friend or family member who can lend an ear and calm you down?

🔑 Try to replace negative, angry thoughts with positive, rational ones.

🔑 Even if you’re feeling upset, remind yourself that getting angry isn’t going to fix the way that you’re feeling.