Managing anger reduce stress when when procedures are rehearsed.
A low tolerance for frustration can have people become easily angered. Some people have a very difficult time taking things in stride. They’ become especially infuriated and stressed when they believe that a situation is unfair. Here are some approaches that help curb anger and frustration.
Deep breathing, meditation, or listening to a calming CD reduces angry feelings. Interestingly, the opposite approach of engaging in physical exercise can also reduce anger and stress.
Anger can erupt from very serious issues in our lives. Frustrations occur at home, on the job, and in conversations. The key here is to focus on finding a solution to the specific issue. When you focus on a solution—what you can do—you will not be as frustrated, especially if it happens again.
Another approach is to make an environment change. Since frustration occurs in a particular environment or surroundings, give yourself a break. Move to a different location.
Scheduled a break at a time of the day that you know is particularly stressful. For example, when you come home from work, for the first 15 minutes, institute a “nobody talks to you unless the house is on fire” procedure. This will allow you to reduce any stress you may have experienced before your arrive home. After this brief quiet time, you’ll feel better and you’ll be able to handle demands, challenges, and problems from your kids or other family without getting angry or frustrated.
Anger management reduces stress when the volume of your voice is lowered.
It is very difficult to be show anger when you use a low volume of voice. Avoid people’s reaction of, “You’re speaking so loudly that I can’t hear what you are saying.”
Frustrated people often tend to jump to conclusions during tense conversations or circumstances without thinking through the impact of their words or actions. Slow down. Think through what you are doing or saying, and have a positive mindset that you will not accede to being a victim of your impulses.
You can always resort to the strategy of impulse control.
Finally, mental rehearsals ca prepare you for frustrations and anger management. Anticipate a situation you may encounter and imagine yourself handling it smoothly and efficently. The imaginary action will help you reduce anxiety and increase your self-confidenc.
Tip: To manage your stress, anger, or frustration, develop a procedure at the outset—before the negative emotion erupts.