Please forward this error screen to sharedip-10718025129. How to Control Your Temper. If you have difficulty with anger problems, you may find that you have how to control your temper pdf short temper.
Having a temper, or losing your patience and expressing your anger ineffectively, can strain your personal and work relationships. Finding ways to control your temper and reduce outbursts of anger may improve the quality of your life and your interpersonal relationships. Think of anger as physiological as well as psychological. Monitor your body for physical reaction. Many people show signs of anger in their bodies, even before they realize that they are feeling anger. In addition to physical reaction to anger, you will likely begin to experience emotional symptoms before losing your temper. Be aware of your triggers.
Monitoring your outbursts of temper or thinking about what usually sets you off can help you identify your temper triggers. A trigger is something that happens that makes you have an automatic reaction. If you are aware of specific circumstances that are likely to trigger your temper, do your best to avoid them. You may particularly need to focus on avoidance if you have other factors that may contribute to a shorter temper such as a lack of sleep, another emotionally-straining event, or increased life or job stress. For example, if getting yelled at by your boss is a trigger for your anger, you could avoid the trigger by removing yourself from the situation or asking for a moment to yourself. You can also ask your boss to speak to you more calmly in the future. If you are aware of the emotion or memory that is tied to one of your triggers, try to restructure the memory to lessen the effect of the trigger.
For example, you may know that your boss yelling at you is a trigger because you were verbally abused as a child, try disassociating the two kinds of yelling. Convincing yourself that your childhood yelling was different because it only happened in a living room may help you separate it from yelling that you experience in the workplace. Feel when your response is escalating. If you feel that the symptoms of your anger are escalating, and you seem to be moving from mildly irritated to really angry, remove yourself from the situation if at all possible. If you can remove yourself to be alone, you can use strategies to reduce or redirect your feelings of anger and avoid an outburst. Progressive muscle relaxation involves tensing and releasing your body in progressive stages.