How do you let go of the hatred
Let go of your anger: 5 tips
Do you get annoyed if things don't go smoothly at work or at home? Are you sorry afterwards? Use these five tips to learn how to control your anger.
So you have your anger under control
- Take a deep breath. Close your eyes, take a deep breath and slowly count to ten in your mind. You are also welcome to repeat a word or a sentence like: “I don't mind that” or “It's just a feeling”. This will help you calm down and then think about an appropriate response. The 3-7-8 breathing exercise is also helpful: inhale for three counts, hold your breath for seven counts, and exhale for eight.
- Go out. If you feel the anger rising inside you, apologize briefly and leave the room for a few minutes. It's best to take a few steps outside to let off steam. Get some fresh air if possible.
- Knead the stress ball. Whether at home or in the office. Instead of hitting the table with your fist or screaming in anger, prepare a stress ball or other object that you can easily knead. So you can channel the anger and nobody gets it.
- Trigger cold shock. A strong physical stimulus can distract you from the anger. Not too bad and also good to use in the office, for example: Let cold water run over your forearms. You can also rub yourself down with ice cubes at home.
- Stop thoughts. If the anger is on the rise, you can consciously say “STOP” - in your mind or out loud. Imagine a bright red stop sign and let the angry thoughts go. Then focus back on what's coming up.
Our tips don't help you? Then relaxation techniques such as progressive muscle relaxation according to Jacobson, Qigong or mindfulness meditation can help you keep your emotions in check. However, it is important to practice regularly - for example in an AOK course.
When others take out their anger on you
There are people who are so-called choleric people who freak out, scream and insult immediately at every little thing. But instead of yelling back, only one thing helps: keep calm and curb yourself so that an outburst does not escalate. For this you need calmness and strategies in dealing with choleric people. And most importantly, don't take the outburst of anger personally. Because often completely different causes lie behind disengaging, such as insecurity, private or professional problems.
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