How to deal with anger (Angry at work)

 When we're angry we usually say things that we shouldn't say and we usually regret them. And then we need to deal with those consequences.

Therefore, think carefully what you do and say in a state of anger and try not to make things (much) worse. Count till ten before you react!

Use a diary to write down the things that make you angry. When you write down the things that make you angry, your anger may vanish.

This can be a way for you to release your anger, as well as help you to summarize the problems that cause your anger.

Everybody has situations in which we get angry. It's important to know those, and to think about how to prevent to be in such situations. 

Frustrations and stress cause the most of our anger, so try to avoid these situations. If you cannot avoid them, reduce them to a minimum.

Physical activity is a great way for you to release your anger. Pick a sport you most enjoy and it will help you to release the anger you build up.

When you are physiclly active your body becomes tired, but it also clears your head from angry and negative feelings.

I'm sure your body and mind will feel wonderful after a long run.

Use humor as a defense mechanism. Think of funny thinks. Search for a funny side of the situation. Try to smile and laugh at yourself because it is hard to stay angry while smiling.

You can also watch some funny video clips, the internet is full of them. They will definitely make your day better. Here are some recommendation :

Breathing is important for your relaxation.

Follow the steps :

• Take a few slow and deep braths (exhale twice longer as you inhale);
• Breath in until your lungs is full;
• Follow your breath as it goes trough your belly first, then chest and upper chest;
• Fill your ribs expand;
• Pay attention how your ribs return when you exhale completely;
• Repeat this until you find it comfortable.

This is a very good technique, because when you get angry your breathing rate and heart rate increase. You can reverse these increases by taking deep and slow breaths.

But if you want this technique to work, you must stay persistent and practice this daily.

This is a relaxation techique. It will help you to relax and stop you from focusing on your anger.

This technique gives you the time to generate fresh solutions for your problems.

It takes only two steps :

1. Tighten and release your stressed muscles while you are slowly counting to ten;
2. Then move to another group of muscles.

After a while you should be able to go through your body in only a few minutes.

As long as you're holding a grudge against somebody, it is impossible to not be angry. And this, in turn (no matter if the grudge is justified or not) hurts you. 

Therefore, learn to forgive people who angered you. This is not always easy, but if you let go of the anger then your positive feelings will come back.

Even a ten minute walk can clear your mind. Focus on your breathing and the things that surrounds you.

In this way you will remove yourself from angry situation and relax yourself.

If you like to draw, then this can be your way of anger management.

Put your feelings on the paper. This will help you to express your anger. A drawing will also help you to distract yourself from those angry feelings and relax you.

This technique will help you to become more conscious of your anger.

With anger meditation you will become more at peace with your feelings, even if those feelings aren't very peaceful.

Here are the steps : 

1. Forget about the content of anger, just focus on the feeling of anger;
2. Anger has a physical expression in your body, focus on that spot of your body, feel the anger;
3. Inhale; Bring your breath to meet your angry feeling. While you keep doing this, there will be less and less separation between your breathing and anger;
4. Continue doing this until you become more stable of your anger. You will handle it better than.

If you want to learn more about it, there are a lot websites that can be helpful, for example Onemomentmeditation.