Why should you have a checklist for how to control your anger? Because when you are angry or in a fit of rage you don’t think well and don’t have the ability to make wise decisions. By falling back on this check list you have an easy guide to follow when you are not thinking clearly.
Here is the checklist for how to control your anger:
I have counted to 20 in order to give myself a much needed distance between stimulus and response. This gives me a chance to think clearer and be more grounded about any decisions I’m going to make.
I was breathing deeply while I was counting to 20. How you feel in a large part is determined by your physiology- how you move, your posture, etc. By breathing slowly and deeply you put your body into a more relaxed state.
I focused on any humor I could find in the situation. Since our emotions are controlled by what we focus on, if you focus on the humor of the situation it has a way of becoming an anger release valve.
I have put on some soothing music. Music has a way of affecting our emotions. Take advantage of it by listening to some music that is relaxing.
I have walked away for a moment. By leaving the situation for a bit and getting some distance from it you get the chance to collect yourself and decide how to respond in a more grounded state.
I have done some type of physical exercise. This can be a great release when anger seems to have you tied up in a knot. Walking, running, biking or lifting weights are just a few ways to take advantage of this.