When irritation or anger is about to erupt, antidote should be used:

When irritation or anger is about to erupt, antidote should be used:

Breathing is the first aid for relaxation. Even automatically, a person breathes deeply when he experiences nervous tension. Smooth and deep breathing helps stop both irritation and irritability. You need to breathe with your stomach: inhale, inflate it, and exhale, pull it in. If possible, breathe in count for a while, for example, inhale for four counts, hold and exhale for eight. The account can be increased.

Get out of the zone of influence of the stimulus, change the attention. Yes, it is not always possible, but often people want to "hit back" at the offender, which only adds fuel to the fire. If it is possible to escape the impact, then it is better to do so and relax by deep breathing.

patience. Psychologists often give advice to relieve negative emotions from "environmental" stimulation (somewhere in solitude): scream, hit a pillow or a punching bag, tear paper in anger, mentally express all the negativity and live these emotions as much as possible. However, constant relief of stimulation in this way only strengthens and sinks this habit, and it is not a fact that the next time it will happen "environmentally". An alternative to this is intense physical activity (squats, push-ups, fast walking or running), which will get rid of the adrenaline created. Ideally, it is better to be patient and then work through the situation using mindfulness and meditation techniques, otherwise these feelings will spill over to others or manifest in the form of psychosomatic illnesses.

break. Before you react to something or react nervously, you should count 5-10 seconds. This time may be enough to cool the initial heat and think about the rationality of responding in this spirit.

Jump punch technique. Make a firm fist, then slowly open the clenched hand to its normal position for 10 minutes.