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How can I reduce anger?

Here are eight tips to help you reduce anger. 
1. Learn your anger triggers.
We all have triggers that, when activated, lead to anger. It’s important to identify what your anger triggers are and minimize exposure to them. 
2.  Get away from anger-provoking situations.
Be in tune with how you're feeling and keep a finger on your anger pulse. If you feel that you are in an anger-provoking situation, get away.
3. Filter anger.
Put a filter on your anger. Anger causes us to act impulsively and do things that we wouldn't do if we weren't angry. By getting away from the situation, you can learn to refrain from saying or doing something that you’ll regret later.
4. Find an outlet to release your stress and energy.
Physical exercise is a great way to burn off some steam and stay fit in the process. Taking care of your body is important in the battle against anger. Exercise helps you think more clearly by releasing all of the unhealthy thoughts that are angering you.
5. Work on your perception.
Oftentimes when we get angry we only see things one way: our way. When thoughts become distorted it becomes difficult to separate what is real from what is fiction. The next time you're angry, ask yourself, “What am I missing? How would an outsider see this situation?” If you're still having trouble seeing other angles, explain the situation to a trusted friend and get his or her take on it.
6. Work on communicating and expressing yourself.
Most of the time anger is a result of miscommunication. Be sure to get all of your facts before you react. 
7. Learn to laugh.
Humor is one of the best antidotes for anger. Did you know that as we get older we laugh less?  Research shows that school-aged children laugh a lot more than adults. It’s sad to think that we don’t laugh as much when we get older because humor is a great way to diffuse anger. 
8. Relax and meditate.
Take some time each day to focus on breathing, reflecting, and relaxing. Meditation is a simple way to calm your racing mind, relax your tense body, and find peace in the midst of day-to-day chaos. 
Charles J. Sophy, MD
Adolescent Medicine

Step back from the situation. Stop the conversation if you feel yourself getting angry, and instead suggest that you continue the discussion once you cool down. Go for a walk or focus on another project to help calm your emotions. Identify situations that trigger outbursts. If you know your trigger points, mention these to your spouse, friends or other individuals. If appropriate, ask them to refrain from actions or wording that upset you. Improve your communication with others. Getting defensive or raising your voice when approached by another person can trigger a similar response from this individual, which can complicate the situation. Remain calm and speak in a respectful tone. The other person may respond in kind, which can help diffuse an emotional situation. Relax with exercise. Engage in regular exercise, such as walking, aerobics or yoga, to help relieve tension and calm your inner self. Remind yourself to stay calm. To avoid losing your cool, choose a specific word or phrase and slowly repeat this word or phrase in your head or aloud to help keep your emotions under control, as suggested by the American Psychological Association. Learn how to manage problems, rather than simply reacting angrily. Sometimes, anger arises from a stressful situation or serious problem. To reduce your stress level, brainstorm possible solutions to address or correct these anger-causing problems. If you can't fix or eliminate the problem, develop a plan or approach for coping with the issue.

Ellen Whitehurst
Health Education

Okay, so, I’ve already said quite enough about what we can expect the next couple/few days what with a dynamic and problematic T-Square baring both teeth and ill will. An angry and assertive red planet will be squaring off against unpredictable Uranus and uber power Pluto practically begging you to think very very VERY carefully, especially before you speak (or text or email or smoke signal.)

Now, of course, this advice is for everyone else. Not us. No sirreeeee, because we already know to keep it zipped…and, then, to keep it empowered. Towards that end we’ll all be activating an all-purpose potent Feng Shui cure that’s specifically designed to shift your luck and give you a big boost in any area of life where you might need it. For right now and for the foreseeable (AT LEAST until the Full Moon on August 13 but preferably until Mercury moves forward again on the 26th) use the following method to make mincemeat of these next tense days.

This is called the SEVEN RAINBOW COLOR SYSTEM and says that you can use the seven colors of the rainbow (red, orange, yellow, green, blue, indigo and violet) in order to invoke the energies associated with the entire spectrum of visible light. You will also be, in effect, be covering all your bases while you CYA. But, essentially, this cure when performed with this same intention brings blessings and assistance from higher helpful forces all around you. Simply replicate the SEVEN COLOR SYSTEM in some manner (I just print out an image of a rainbow showing all seven colors) and place that piece in any of the different guas or life aspiration areas where you might need a big ole boost.

It’s that easy. But it’s incredibly effective. 

There, take that T-Square!  HA!  Now we’ll be flying high.

Because if birds fly over the rainbow…well, you know the rest. XOE

Dr. Michael Roizen, MD
Internal Medicine
It's no secret that anger doesn't help anyone. Not the fellow motorist you're swearing at. Not your kids, who are seeing you lose it. And most of all, not you. Anger has been shown to lead to a higher incidence of heart disease and other health problems.

These behavior and mental techniques have been shown to reduce anger and anxiety, as well as the chronic heart problems associated with them. If you're one of the 16 million Americans who have anger issues, try these techniques to make a change that we'll all be thankful for:
  1. Do the Opposite. Research has found that "letting it rip" with anger actually escalates anger and aggression and does nothing to help you (or the person you're angry with) resolve the situation. In general, to cope with an emotion, you have to do the opposite. The opposite of anger isn't to withdraw or lash out, but to develop empathy. So instead of swearing at the guy who cut you off, think that maybe there's a reason he did so—like, he just got a call that his wife is in labor. It helps to remind yourself that few people are jerks on purpose. Getting angry just forces you to justify your actions, so you act out to make sense of how crazily you just acted.
  2. Find Your Pattern. Keep thought records with no censorship of all the emotions you feel (and why) during the day. This helps you identify and find a pattern in the core beliefs that are associated with your anger. Do you get angry at a lack of respect, or wasted time, or insults?
  3. Do Push-ups. Somehow, you do have to acknowledge that you are experiencing a physiological response to your anger. Telling yourself to "stay calm" is one of the worst things you can do (second only to being told to "calm down"), because we're supposed to act out when we feel threatened and are angry. So act out in a way that doesn't burn bridges, by doing push-ups or stretching or deep breathing. This dissipates the physiological burden of anger.
  4. Choose Smart Words. Be careful of words like "never" or "always" when talking about yourself or someone else. "This machine never works!" or "You're always forgetting things!" are not only inaccurate, they make you feel that your anger is justified and that there's no way to solve the problem. They also alienate and humiliate people who might otherwise be willing to work with you on a solution.
You: Staying Young: The Owner's Manual for Extending Your Warranty

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You: Staying Young: The Owner's Manual for Extending Your Warranty

International bestselling authors of YOU: The Owner's Manual and YOU: On a Diet give you all the tools and know-how to stay young and defy the ageing process. Drawing lively parallels between your...

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.