As humans we cannot escape from emotional outbursts when pressed with situations that are stressful, frustrating, unmet expectations or what ever reasons unique for you – myself included.
In my line of work, being available for others often feels like I need to help this person first then continue what I plan to do. Repeat this in many days, years I develop a reputation for it.
Its not entirely a bad thing going but also stressful at times because I can’t get some of my work done on time.
I’m trying to do the following steps but I share here just in case you are in a similar situation or position that needs them:
1. Take deep breaths to calm your physiological response. This simple act can help slow your heart rate and diffuse immediate tension.
2. Understand what triggered your anger. Awareness allows you to address the root cause.
3. Question the validity of your thoughts. Are they exaggerated? Challenge irrational beliefs contributing to your anger.
4. Consider the other person’s perspective. Empathy can defuse hostility and open the door to communication.
5. Express your feelings without blaming others. For example, say “I feel frustrated when…” instead of “You always…”
6. If possible, step away from the situation. Give yourself time and space to cool down before addressing the issue.
7. Channel your anger into constructive activities like exercise, journaling, or engaging in a hobby.
8. Develop effective communication skills to express your feelings assertively without aggression.
9. Talk to someone you trust about your feelings. Sometimes, discussing the issue with others can provide valuable insights.
10. If anger persists and negatively impacts your life, consider seeking assistance from a mental health professional.
Remember, overcoming temper is a gradual process. Consistent practice of these strategies can help you manage and reduce anger over time.
Cheers 🥂 MFR