How to deal with anger (I've failed at something)

Try to learn that sommethimes things do not go according to our plan.

Don't get frustrated and upset when things don't end up as you expected. Commit youeself to do your best, and appreciate your effort.

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.

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.

Music changes persons mood very quickly.

Play the music you love and if able dance to it.

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.

 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!

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.

Sometimes you feel like you want to explode, scream out loud and destroy everything around you. And you just can't hold it inside anymore.

Instead of potentially hurting yourself or someone, simply use a punching bag or a pillow. This will help to release and express your anger. And you will not feel guilt if you hurt someone else or destroyed something valuable.

Just remember, don't do that in a harmful way!

If you like to sing this method can be perfect for you. Singing is a way to express your feelings, even the bad ones. Play the song you love, volume up and sing loud, sing it all out. You can make your own, private karaoke night.

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.