HOW TO

Anger is a natural emotion and can even be productive if it helps you solve problems at work or in your personal life.

But if anger results in hostility, violent outbursts, or even physical altercations, it can become dangerous.

Controlling your anger is crucial to preventing yourself from saying or doing something you might later regret. You can control your anger by using specific strategies before it gets out of control.

Go up or down to ten. If you're truly angry, begin at 100. Your heart rate will likely drop and your anger will probably lessen in the time it takes you to count.
When you get angry, your breathing becomes shallower and faster. Take a few slow, deep breaths through your nose and release them through your mouth for a few moments to buck that trend and your rage.
Exercise is a great way to defuse tension and lessen rage. Take a stroll, a bike ride, or a few golf balls. Anything that makes your muscles contract is beneficial to both your body and mind.

You are asked to tense and then gradually relax each of the body's muscle groups one at a time using progressive muscle relaxation. Breathe slowly and deliberately as you tense and release.
Look for a word or phrase that brings you back to your senses. When you're feeling down, tell yourself that phrase over and over. "You'll be OK," "Relax," and "Take it easy" are all excellent examples.

Find a quiet place to sit, close your eyes, and try imagining yourself in a soothing scene. Pay attention to the specifics in the made-up scene: What shade is the water? What is the height of the mountains? What is the sound of the birds chirping? When you're angry, this practice can help you find serenity.