How to Calm Down When You're Angry or Panicking

Here’s How to Calm Down When You’re Angry or Panicking

By Ysabel Vitangcol on January 28, 2021

Anger can be a terribly destructive thing. In the heat of the moment, hurtful words can be said and actions can be taken and regretted later on. In just a few seconds or minutes, it can easily destroy relationships and one’s reputation. 

We’re all human, and anger is something we’ve all felt with varying intensities. Whether it’s a fit of rage as a result of jealousy, betrayal, or pride, we’ve all been there.

Anxiety is another negative emotion that can rattle our composure and lead to unwanted panicking or feelings of being overwhelmed. When our state of calm is disrupted, our whole thought processes are jostled and we may end up doing things that we don’t really typically do.

Thankfully, there are ways to handle these feelings. It will not be easy, but by having a better understanding of how we can process our emotions better, we might just be able to get to the root of the problem and be more mindful when anger and anxiety is triggered once again. Here are some tips to help you calm down when you’re angry or panicking.

  1. Check in with yourself regularly.

By being constantly in touch with yourself, you’re recognizing when something is starting to trigger you. Try ranking these feelings on a scale of 1 to 10, with 10 being on a level of furious or extremely nervous, so you can stop yourself when you’re being swept away by your emotions.

  1. Accept the reality of the situation.

A lot of the things that upset us stem from disbelief. We’re frustrated with how things are and when we lack control over events. By acknowledging that the situation is what it is and working on an action plan, we put ourselves in a constructive frame of mind.

  1. Think before you speak.

When we stop ourselves in our pre-angry or anxious tracks and consider just how potentially damaging these emotions can be, we’re also becoming more sensitive to how our actions may affect the people around us.

  1. Have a different perspective.

Oftentimes, we flare up when we assess the situation based on our own sense of judgment. When we look at things through the lens of the other person, we’re able to reflect if there are factors we are overlooking or not considering when we get mad or panic.

  1. Breathe.

By simply taking a time-out and taking deep breaths, we’re taking control and silencing our mind from its destructive thoughts. You can also imagine a relaxing scene like waves gently lapping on the shore or a peaceful meadow, or repeating a mantra that speaks positively to you. The idea is to do something relaxing to combat feelings of anger or anxiety.

Fury and unease are serious emotions that can dramatically affect our lives and relationships. By taking things one step at a time, adopting relaxation techniques, as well as becoming more in tune with our emotions, we can take a more mindful stance and calm our minds and hearts whenever we start to feel angry or anxious.

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