Anger Management.

Do you fume when someone cuts you off in traffic? Does your
blood pressure rocket when your child refuses to cooperate?
Anger is a normal and even healthy emotion — but it's
important to deal with it in a positive way. Uncontrolled anger
can take a toll on both your health and your relationships

Ready to get your anger under control? Start by considering
these 10 anger management tips.

1. Think before you speak
   In the heat of the moment, it's easy to say something you'll
   later regret. Take a few moments to collect your thoughts
   before saying anything — and allow others involved in the
   situation to do the same.

2. Once you're calm, express your anger
   As soon as you're thinking clearly, express your frustration in
   an assertive but nonconfrontational way. State your concerns
   and needs clearly and directly, without hurting others or trying
   to control them.

3. Get some exercise
   Physical activity can help reduce stress that can cause you to
   become angry. If you feel your anger escalating, go for a brisk
   walk or run, or spend some time doing other enjoyable
   physical activities.

4. Take a timeout
   Timeouts aren't just for kids. Give yourself short breaks during
   times of the day that tend to be stressful. A few moments of
   quiet time might help you feel better prepared to handle
   what's ahead without getting irritated or angry.

5. Identify possible solutions
   Instead of focusing on what made you mad, work on resolving
   the issue at hand. Does your child's messy room drive you
   crazy? Close the door. Is your partner late for dinner every
   night? Schedule meals later in the evening — or agree to eat
   on your own a few times a week. Remind yourself that anger
   won't fix anything and might only make it worse.

6. Stick with 'I' statements
   To avoid criticizing or placing blame — which might only
   increase tension — use "I" statements to describe the problem.
   Be respectful and specific. For example, say, "I'm upset that
   you left the table without offering to help with the dishes"
   instead of "You never do any housework."

7. Don't hold a grudge
   Forgiveness is a powerful tool. If you allow anger and other
   negative feelings to crowd out positive feelings, you might
   find yourself swallowed up by your own bitterness or sense of
   injustice. But if you can forgive someone who angered you,
   you might both learn from the situation and strengthen your
   relationship.

8. Use humor to release tension
   Lightening up can help diffuse tension. Use humor to help you
   face what's making you angry and, possibly, any unrealistic
   expectations you have for how things should go. Avoid
   sarcasm, though — it can hurt feelings and make things
   worse.

9. Practice relaxation skills
   When your temper flares, put relaxation skills to work. Practice
   deep-breathing exercises, imagine a relaxing scene, or repeat a
   calming word or phrase, such as "Take it easy." You might
   also listen to music, write in a journal or do a few yoga poses
   — whatever it takes to encourage relaxation.

10. Know when to seek help
    Learning to control anger is a challenge for everyone at times.
    Seek help for anger issues if your anger seems out of control,
    causes you to do things you regret or hurts those around you.