An overworked working day, fatigue, a terrible mood cause irritation, which, at the slightest incorrect movement or word, turns into uncontrollable anger. And all diseases are from nerves! To stay healthy and fun, learn to manage negative emotions.
Instruction manual
one
First of all, try to be aware of your anger on a physical level (trembling, redness, clenched teeth). It begins with irritation, which is easier to handle. At this moment, stop, mentally weigh the reason for the quarrel. Imagine what you lose if you don't stop. The desire to argue usually disappears.
2
Focus and hold back tears, words, and reproaches. Close your eyes and breathe deeply. Consider inhalations and exhalations, at least until 40. As a rule, at this stage the desire to continue the argument passes. Now you can safely discuss the current situation. Or pronounce the alphabet, you can even out loud. Most likely, the interlocutor, having noticed your efforts, will be able to restrain himself.
3
When you feel that you are being covered, take a break. Recognize that you are already annoyed. At this moment, do not convince others that everything is fine, do not hide your feelings. But do not express them aggressively. Try to speak calmly and in fact.
4
Analyze the situation and your emotions. You may have lost your temper in vain. Take the side of the offender, try to look at yourself from the side. It is likely that they did not want to offend you. For example, you were cut on the road. Or maybe he was in a hurry to the hospital, or are you just driving too slowly?
5
Do not be silent, do not accumulate resentment in yourself. Otherwise, the day will come when no one can keep you, including you yourself. Speak out. Explain to your husband, mom, or children what specifically annoys you. The main thing is to speak calmly, carefully choosing words.
6
Chat with yourself. There are situations when it is impossible to make a complaint, for example, to the boss or to the random driver who drove you. Just sit down and speak out the problem, there is an option that it is not so problematic. Do not keep yourself negative.
7
Jogging will help to let off steam. Or just beat a pillow or a "pear", chop wood. Any physical activity will help you get distracted. You can write your feelings on paper or draw a portrait of the offender, and then tear it into small pieces or burn it.
eight
To be less irritable, try to learn how to relax. Go to the pool, eat chocolate, meet friends, get enough sleep, have sex, buy new shoes. Anything! Bring yourself little joys.
9
To maintain emotional balance, learn a relaxation method. Practice your meditation in the morning. And most importantly, treat life with a sense of humor. Smile more often and conflicts will simply disappear.