Take a "time out." Count to 10 before reacting or leave the situation altogether.


Do something physically exerting. Physical activity can provide an outlet for your emotions, especially if you're about to erupt. Go for a walk or a run, swim, lift weights or shoot baskets,



Express your anger as soon as possible so that you aren't left stewing. If you can't express your anger in a controlled manner to the person who angered you, try talking to a family member, friend, counselor or another trusted person.


Think carefully before you say anything so that you don't end up saying something you'll regret.

Work with the person who angered you to identify solutions to the situation.


Use "I" statements when describing the problem to avoid criticizing or placing blame. For instance, say "I'm upset you didn't help with the housework this evening," instead of, "You should have helped with the housework." To do otherwise will likely upset the other person and escalate tensions.


Don't hold a grudge. Forgive the other person. It's unrealistic to expect everyone to behave exactly as you want.

Use humor to defuse your anger, such as imagining yourself or the other person in silly situations. Don't use sarcasm, though — it's just another form of unhealthy _expression.


Keep an anger log to identify the kinds of situations that set you off and to monitor your reactions.


You can practice many of these strategies on your own. But if your anger seems out of control, is hurting your relationships or has escalated into violence, you may benefit from seeing a psychotherapist or an anger management professional. Role playing in controlled situations, such as anger management classes, can help you practice your techniques.

ABHISHEK SHARMA

IBSAR , MUMBAI