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Getting away from a situation that is causing you to feel angry can help you calm down and think things through. Getting outdoors and focusing on nature can be even more helpful. Taking a walk will help you burn off some of that negative energy instantly and can help you get away from the problem. If you're in the middle of a heated argument, there's nothing wrong with saying, "I'm going to go for a walk." Remember most situations do not require an immediate response. You can often leave the room or the building and give yourself time to cool down before responding to someone. If you're prone to fits of anger, then it's likely that your first impulse is not a good one. Maybe you want to kick your car, punch a wall, or scream at someone. Instead of acting on this initial impulse, ask yourself if what you want to do is a really good and productive thing to do. Take a minute to understand how you should really act and to consider what would calm you down the most. Your first impulse may often be violent, destructive, and completely irrational. Don't make things worse for yourself by giving in to this kind of impulse. . You may think that the last thing you want to do when you're really angry is to dance, which is precisely why you should do it. If you're feeling too caught up in your anger, turn on your favorite dance tune and start dancing and belting the lyrics. This will distract your toxic impulses through external stimuli. If this method really works for you, then you can even pick your go-to dance song to play every time you feel yourself getting overwhelmed by anger. Sit straight upright in a chair. Breathe in deeply through your nose, counting to 6. Then slowly breathe out, counting to 8 or 9. Pause and repeat 10 times. Try to focus only on your breathing, clearing your mind of whatever has upset you. Counting aloud or even whispering the numbers to yourself can make you instantly calm down in less than a minute. Try to keep your body calm while you do this, so that the only thing you have to worry about are the numbers. Focusing on this simple and concrete task will keep you from being overwhelmed in the moment and will make you face your problem with a more even head. If you're still angry, repeat the exercise, or even count back from 100. . Meditation can help you regulate your emotions. Therefore, if you are feeling as though you are going to lose control of your temper, give yourself a little mental vacation through meditation. Remove yourself from the situation causing the anger: go outside, to a stairwell, or even to the bathroom. Take slow, deep breaths. Maintaining this breathing will likely bring down your elevated heart rate. Your breaths should be deep enough that your belly extends on the "in" breath. Visualize a golden-white light filling your body as you breathe in, relaxing your mind. When you breathe out, visualize muddy or dark colors leaving your body. Making a habit of meditating every morning, even when you're not angry, will make you feel more calm in general. Close your eyes and imagine your favorite place in the world, whether it's the beach where you used to vacation as a child or the beautiful lake you still remember from your teenage days. It can also be a scene from a place you've never been before; a forest, a field of flowers, or a beautiful landscape. Pick a place that makes you instantly feel more calm and at peace and you'll quickly find your breath returning to normal. Focus on every little detail. The more details you see, the more you can pull away from your angry thoughts. Unwinding to some of your favorite singers might calm you down and get you in the mood. Music is proven to make you feel a certain way when you hear it and bring back memories. It can calm people who are angry or agitated, even if they're not aware of the source of that agitation. Classical music and jazz are particularly helpful for calming people down, but you have to find what works for you. You can help reduce your anger by trying to focus more clearly on your positive thoughts. Close your eyes, banish every negative thought that comes your way, and think of at least three positive things. The positive thoughts can be positive aspects of the situation you're worrying about, or just thoughts about something else you have to look forward to or something that makes you happy. Some examples of positive thoughts include: This will pass. I am strong enough to handle this. Challenging situations are opportunities to grow. I will not feel angry forever; this is a temporary feeling.

Summary:
Go for a walk. Control your first impulse. Dance Do a deep breathing exercise. Count backwards from fifty. Meditate Visualize a peaceful scene. Listen to some relaxing music. Turn on your positive thoughts.