Give your mind a scaffolding to organize your thoughts.
Anger will have a much harder time influencing your actions.
6. Manage your Aggression
Anger is an emotion.
Aggression is a decision.
Aggression is not just punching people on their noses.
It can also be as subtle as aggressive speech or aggressive thoughts.
You cant control your anger.
But you can control your aggression.
7. Postpone Dealing with It
When angry, tell yourself that you will address the issue - but not right now.
Come back to it later when you are in a better frame of mind.
But don't postpone it forever.
Make a concrete plan of when and how you are going to confront the issue.
8. Write down your Anger
When you're angry get a pen and a piece of paper.
Write everything down.
The advantages:
- You feel active
- Your anger loses its edge
- You remember exactly what happened.
Writing it down is the best way to deal with intense anger.
9. Choose Delayed Gratification
Acting out of anger is instant gratification.
- You feel strong.
- You feel righteous.
- You feel in control.
But it ruins you.
So take a pause.
Think about what's best for you.
The urge to act out impulsively will subside.
TL;DR
- Don't let anger surprise you
- Validate your anger
- Find out what's lurking behind your anger
- Learn the Nuances in Your Anger
- Change your thoughts
- Manage your aggression
- Get a rain check on your anger
- Write down your anger
- Choose delayed gratification
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