1. Take a few deep breaths
One of the first things you should do if you find yourself in a tense situation, is to take a number of deep breaths. You will regret it if you act in a rush. Take a step back, count to 10 and take deep breaths to calm down.
2. Ask yourself simple questions
Try not to react if you feel agitated. You need to take another step back and ask yourself some questions. Can you control this upsetting situation? Have you misunderstood the point that has upset you? Does the issue really matter in the grand scheme of things? How should you react to this situation? How would you feel if you were on the receiving end of your comments? Thoughtful questions like these can help you calm down and prevent you from an overreaction.
3. Declare to yourself that you want to be calm and focus on that.
You can’t control other people’s actions, but you can control your own. The sooner you realise this, the sooner you will be able to manage emotional situations. The realisation that you have total control over your actions and emotions can diffuse the situation. It will enable you to proceed with a great amount of control.
4. Relieve yourself of any unhelpful thoughts
This includes thoughts such as “People like that should be sent to prison,” or “It’s not fair.” These thoughts will only make your anger worse. If you let thoughts like these go, you will find it easier to move on.