The 7 Strategies of Remaining Calm

The following strategies may help reducing the intensity of your anger and will allow you to become more aware of the reasons for your anger:

1) Deep Breathing
- Breathe in for 3 seconds and than breathe out for 3 seconds. This way one single breath should take 6 seconds. Breathe this way for 2 minutes
and take only 20 breaths.
2) Time Out
- Momentarily, walk away from the situation. But remember, time out is not avoidance. When you feel calm again, you should re-approach the
situation that made you feel angry.
3) Use Positive Self Talk
- Use positive language when you think about your situation. Tell yourself that "you can get though this" and that "everything will be fine". Use
affirmations that you know that work for you.
4) Distract Your Attention
- Burry your fingernails in your palm or crunch your toes in your shoe (of course, don't do this so hard that you injure yourself). Consciously divert
your attention to something other than the source of your anger (e.g., try to solve a maths problem).
5) Talk to Someone
- Talk your anger out. Get an opinion on the reason why you feel angry and let someone listen.
6) Do Something that Makes You Feel Good
- Take a break, go for a walk, plan a holiday, exercise...etc. Engage in an activity that will relax you and allow you to take a step back and
observe your anger (especially when it lasts for too long).
7) Use Your Anger as a Learning Experience
- Remind yourself that anger is an emotional experience, just like any other emotional experiences, such as annoyance or happiness. Make anger a
conscious learning experience. Learn your triggers, explore your physical, emotional and cognitive (thinking) reactions and learn the ways you can
remain on top of your anger.

The 7 Strategies of Remaining Calm

1) Deep Breathing
- Breathe in for 3 seconds and than breathe out for 3 seconds. This way one single breath should take 6 seconds. Breathe this way for 2 minutes
and take only 20 breaths.

2) Time Out
- Momentarily, walk away from the situation. But remember, time out is not avoidance. When you feel calm again, you should re-approach the
situation that made you feel angry.

3) Use Positive Self Talk
- Use positive language when you think about your situation. Tell yourself that "you can get though this" and that "everything will be fine". Use
affirmations that you know that work for you.

4) Distract Your Attention
- Burry your fingernails in your palm or crunch your toes in your shoe (of course, don't do this so hard that you injure yourself). Consciously divert
your attention to something other than the source of your anger (e.g., try to solve a maths problem).

5) Talk to Someone
- Talk your anger out. Get an opinion on the reason why you feel angry and let someone listen.

6) Do Something that Makes You Feel Good
- Take a break, go for a walk, plan a holiday, exercise...etc. Engage in an activity that will relax you and allow you to take a step back and
observe your anger (especially when it lasts for too long).

The 7 Strategies of Remaining Calm

1) Deep Breathing - Breathe in for 3 seconds and than breathe out for 3 seconds. This way one single breath should take 6 seconds. Breathe this way for 2 minutes and take only 20 breaths.

2) Time Out- Momentarily, walk away from the situation. But remember, time out is not avoidance. When you feel calm again, you should re-approach the situation that made you feel angry.

3) Use Positive Self Talk- Use positive language when you think about your situation. Tell yourself that "you can get though this" and that "everything will be fine". Use affirmations that you know that work for you.

4) Distract Your Attention- Burry your fingernails in your palm or crunch your toes in your shoe (of course, don't do this so hard that you injure yourself). Consciously divert your attention to something other than the source of your anger (e.g., try to solve a maths problem).

5) Talk to Someone- Talk your anger out. Get an opinion on the reason why you feel angry and let someone listen.

6) Do Something that Makes You Feel Good- Take a break, go for a walk, plan a holiday, exercise...etc. Engage in an activity that will relax you and allow you to take a step back and observe your anger (especially when it lasts for too long).

1) Deep Breathing
- Breathe in for 3 seconds and than breathe out for 3 seconds. This way one single breath should take 6 seconds. Breathe this way for 2 minutes
and take only 20 breaths.

2) Time Out
- Momentarily, walk away from the situation. But remember, time out is not avoidance. When you feel calm again, you should re-approach the
situation that made you feel angry.

3) Use Positive Self Talk
- Use positive language when you think about your situation. Tell yourself that "you can get though this" and that "everything will be fine". Use
affirmations that you know that work for you.

4) Distract Your Attention
- Burry your fingernails in your palm or crunch your toes in your shoe (of course, don't do this so hard that you injure yourself). Consciously divert
your attention to something other than the source of your anger (e.g., try to solve a maths problem).

5) Talk to Someone
- Talk your anger out. Get an opinion on the reason why you feel angry and let someone listen.

6) Do Something that Makes You Feel Good
- Take a break, go for a walk, plan a holiday, exercise...etc. Engage in an activity that will relax you and allow you to take a step back and
observe your anger (especially when it lasts for too long).