1. count to ten (forwards, backwards, foreign language....) Gets your mind to change and think of something else.
2. Go for a walk
3. Deep breath
4. Read a book, article, back of a cereal box.....
5. Exercise
6. Color, actually relaxes most
7. Do a crossword puzzle, suduko, anything that gets your mind off the problem at hand.
8. Play a video game
9. Go somewhere and scream, let it all out.
10. Use the problem and dissect it turn it into a positive.
The use of a tool that helps you, is to get your mind off the cause of the anger and to give you time to think more clearly and be able to talk about it without getting angry and saying or doing something you are going to regret. You have to find something that will best suit you to help in that situation.
When you deep breath, breath in through your nose, hold it for a few and slowly through pursed lips exhale through your mouth.

Good Luck!

Wonder why your emotions control you, instead of the other way around? Emotions are reflections of individual needs. With some work, you can get your life back in order.

Steps

1. Change the cause of emotion. Fix the thoughts, fix the emotions. Circumstances do not cause emotions – rather, your thoughts and attitudes about those circumstances do.
2. Realize that thought is not the same as logic. Logic is a system for reasoning, and reasoning is what you do with your thoughts. You may be brilliant at handling your thoughts, but what thoughts are you handling? Even if your thoughts are accurate, processing a dozen facts about a situation may well lead to error if you are unaware that an additional 99 facts are relevant.
3. Recognize that you have the right to have whatever feelings—and any emotion—you want to have. But you also have the right (and responsibility) to select and use thoughts that benefit and enrich your life, and those around you.
4. Re-think your attitudes about your circumstances.Change your thoughts and you will significantly change your feelings and emotions (at least enough to positively affect your daily life).
5. Increase your awareness of and look out for moments when you feel an irrational thought or attitude coming on. Recognize and identify that emotion, then ask yourself, “Where’s the proof in that?" or “What evidence do I have that validates this feeling?" Then use all of the knowledge, tools, and evidence at your disposal, and your best judgment to behave appropriately – to do otherwise cheats you.
6. Choose the right time and the right place to express your emotion. Controlling your emotions doesn't mean ignoring them. It means you recognize them and act on them when you deem it appropriate, not randomly and uncontrollably.
7. Cultivate mindfulness.
8. Stay Calm.

Anger is a negative emotion. It carries the mind

away or in other words, the person looses

control on behavioural functions during the

state of anger. The major source of anger is

the frustration of motives. However, anger is

not a reflex, rather it is a result of our thinking.

Neither is it automatic nor uncontrollable and

caused by others but it is a self-induced choice

that the individual makes. Anger is a result of

your thinking and hence is controllable by

your own thoughts only. Certain key points

in anger management are as follows:

• Recognise the power of your thoughts.

• Realise you alone can control it.

• Do not engage in ‘self-talk that burns’. Do

not magnify negative feelings.

Effective emotion management is the key
to effective social functioning in modern times.
The following tips might prove useful to
you for achieving the desired balance of
emotions :
Enhance self-awareness : Be aware of
your own emotions and feelings. Try to
gain insight into the ‘how’ and ‘why’ of your
feelings.
Appraise the situation objectively : It
has been proposed that emotion is
preceded by evaluation of the event. If the
event is experienced as disturbing, your
sympathetic nervous system is activated
and you feel stressed. If you do not
experience the event as disturbing, then
there is no stress. Hence, it is you who
decides whether to feel sad and anxious
or happy and relaxed.
Do some self-monitoring : This involves
constant or periodic evaluation of your past
accomplishments, emotional and physical
states, real and vicarious experiences. A
positive appraisal would enhance your
faith in yourself and lead to enhanced
feeling of wellness and contentment.
Engage in self-modeling : Be the ideal for
yourself. Repeatedly observe the best parts
of your past performance and use them
as an inspiration and motivation to
perform better in the future.
Perceptual reorganisation and cognitive
restructuring : Try viewing the events
differently and visualise the other side of
the coin. Restructure your thoughts to
enhance positive and reassuring feelings
and eliminate negative thoughts.
Be creative : Find and develop an interest
or a hobby. Engage in an activity that
interests and amuses you.
Develop and nurture good relationships
: Choose your friends carefully. In
the company of happy and cheerful friends
you will feel happy in general.
Have empathy : Try understanding other’s
feelings too. Make your relationships
meaningful and valuable. Seek as well as
provide support mutually.
Participate in community service : Help
yourself by helping others. By doing
hope this encourages you to control u r negative emotions........

Emotions

Emotion is a subjective feeling and the experience of emotions varies from person to person. In psychology, attempts have been made to identify basic emotions. It has been noted that at least six emotions are experienced and recognised everywhere. These are: anger, disgust, fear, happiness, sadness, and surprise. Izard has proposed a set of ten basic emotions, i.e. joy, surprise, anger, disgust, contempt, fear, shame, guilt, interest, and excitement with combinations of them resulting in other emotional blends. These emotions are arranged in four pairs of Opposites, i.e. joy-sadness, acceptance-disgust, fear-anger, and surprise-anticipation.

EXPRESSION OF EMOTIONS

Do you get to know that your friend is happy or sad or indifferent? Does s/he understand your feelings? Emotion is an internal experience not directly observable by others. Emotions are inferred from verbal and nonverbal expressions. These verbal and nonverbal expressions act as the channels of communication and enable an individual to express one’s emotions and to understand the feelings of others.