Before you blow up and say or do something you'll regret, try some of these steps to douse the fire.
You will need
- A dark room
- A mantra
- Professional help (optional)
Step 1 Separate and chill Take time alone, find a dark room, plug your ears, and sit still until calm returns.
Step 2 Relax your body Relax each part of your body in succession, blanking-out negative thoughts.
Step 3 Cry and recover Cry. Studies show crying can energize the immune system and reduce stress quickly.
If eruptions continue to interfere with your happiness, find professional help to anticipate meltdowns and plan alternative behavior.
Step 4 Walk Walk to burn off energy and meditate on peaceful things. Doctors believe in “self-talk” and affirmations that reinforce the uselessness of anger.
Step 5 Dance to music Dance to your favorite music. Distracting your toxic impulses with external stimuli buys you temporary relief.
Step 6 Breathe Inhale deeply through the nose, counting to five and, pursing your lips, push the air out long and slowly for a count of 10.
Step 7 Say a mantra Chant a mantra to yourself during intense situations. When mumbled or chanted internally, your secret word is a reminder to calm down.
Incorporate a healthy lifestyle and combine a low-stimulus environment with relaxation, exercise, and time with friends.
Step 8 Consider alternative choices Reframe your take on events, considering how others feel and contemplating better responses than agitation.
Did you know? As many as 10 percent of healthy people have anxiety attacks each year.