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Controlling anger 

🧠 Mindset & Awareness

1. Pause & Breathe – When you feel anger rising, take slow deep breaths. This calms your nervous system.
2. Count to 10 – A small delay helps you think before reacting.
3. Recognize Triggers – Notice what situations or people trigger your anger. Awareness is the first step to control.
4. Change Perspective – Ask yourself: “Will this matter after a day, a week, or a year?”

💪 Healthy Release

5. Walk Away – If possible, step out of the heated situation.
6. Physical Exercise – Running, walking, or even punching a pillow helps release pent-up energy.
7. Express Calmly – When ready, speak in a firm but respectful way, focusing on the issue—not the person.

🧘 Long-Term Practices

8. Meditation & Yoga – Calms the mind and increases patience.
9. Journaling – Write down your thoughts instead of bottling them up.
10. Positive Self-talk – Replace “I can’t handle this!” with “I can stay calm and solve this.”
11. Good Sleep & Diet – Lack of rest and unhealthy food make anger worse.

🤝 Communication & Support

12. Listen First – Sometimes anger comes from misunderstanding.
13. Seek Help – Talking to a trusted friend, mentor, or counselor can reduce bottled-up frustration.
14. Whenever you feel your anger rising, take 3 deep breaths, drink a glass of water, and step away for 2 minutes.