6 Ways To Channel Your Anger When You're IN IT

Here's what therapists say you should do in the moment when you're ticked off like this bear.every now and then. We get hangry after back-to-back-to-back meetings at work. We grow frustrated when a certain Cheeto-hued White House resident goes on yet another Twitter tirade.

There are things you can do in the moment to calm yourself, though. Below, therapists offer their best advice for getting control of your temper before it gets control of you.When you’re angry, you notice it in your body. You experience it physically far more than you do cognitively, said “Anger will often also cause changes in our body, such as muscle tension like a stiff, sore neck, rapid heartbeat or breathing that becomes rapid and shallow,” Smith said.

Let your hands slowly but firmly grip something that is safe , or let your abdomen clench, Bouffard said. How do you do the exercise above when you’re in the middle of a face-to-face conversation? Call a personal timeout, said“Walking away gives you time to calm down and collect your thoughts before responding,” Mayo told HuffPost. “This also aids in decreasing anger and or de-escalating the situation. A timeout allows time for you to reflect on the actual trigger that manifested the anger, which helps with identifying the trigger to prevent it from reoccurring.

Once you’re aware of the real emotions at play, you can communicate it to the person you snapped at, Tully said. In the scenario above, you’d apologize to your co-worker — explaining that you snapped because you’re overwhelmed — and perhaps consider asking your manager to lighten your workload.

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