There are many ways to psychology. But to be effective, you have to "practice" a lot or else you can't help.
1. Practice exploring the body - when alone, think about things that make us angry. Examine body changes from the start of your anger to the most angry about changes such as eyebrows, fainting, shortness of breath, tense, fists, hard teeth in the shoulders, like in the belly, lumpy, etc.
2. Muscle relaxation training - Continuing from one Take several deep breaths and close your eyes. Slowly explore the various points of your body from head to toe. The tense part is to relax the muscles. Take a deep breath and focus. At this time, slowly explore from the toes to the head. The tense part is to relax the muscles. Do this many times And observe the changes in body and mood to see if it cools down
3. Practice often. When the real situation will increase awareness. That the body is responding to anger You do something like the second, deep breathing many times. And slowly relax the muscles along the body
4. Ask for time out - when you realize that you are angry, for example, start yelling at the other person and your body goes into intense stress mode. (Feeling tense, heavy muscles, clenching your teeth, etc.), ask for time to spend time with the other person. In which you are withdrawing from that situation Tell the other party straight away to know that "Now really angry. Really can't talk well And don't want to hurt each other Please take some time to cool down and we will talk well. "This way, you should first agree with the other person that if anyone is angry, they can ask for time out. Regardless of how many minutes you have to go, for example, it is 10 minutes. When you request a button, you can count it. Set the time as well The rule is that during that time each side must really be separated. Do not reconcile or come to arguments between those 10 minutes for you to take a deep breath. Try to relax the muscles Or doing activities that you like to distract, such as picking a cartoon to read Playing games on mobile phones, playing funny pictures, listening to chilling music, etc. After 10 minutes, you can talk for a reason. If you get angry again, ask for time to leave again. Keep doing like this. (Don't forget that the other party can also ask for part-time as well. You must respect the agreement as well.)
5. Rubber band - Help remind one another by putting rubber on the wrist. Once I started to realize that I was angry, I was rubbery. In order to be aware Then take a deep breath Relax muscles Or requesting a time out according to item 4
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6. For some people who cannot ask for a time-out, withdraw from the situation, such as being hit by a car with a sloping face. Change the lane and drive away. Do not drive behind the track or honk the horn. Or if angry, people will walk away, do not argue Once he withdrew he took a deep breath. Relax muscles
7. Improve conversation - Use the word "I" to focus on your own experience. (Avoid blaming others first) such as "I feel ... I think ... "Then, looking at the other person's side, for example," You might feel ... Right? She thinks, right? "Showing compassion can help cool the situation.
If you can do this, practice often, you will not change immediately but You will gradually improve.