Strategies to keep anger at bay You might feel mad at a person, an entity like the company you work for, or an event like a traffic jam or a political election. Wherever the feelings come from, you do not have to let your anger get better of you. Here are some techniques to help you stay calm • Check yourself. • Do not dwell. • Change the way you think. Specific Techniques: 1. Relaxation Simple relaxation tools, deep breathing, and relaxing imagery. Some simple steps you can try: • Breathe deeply, from your diaphragm, breathing from your chest will not relax you. Picture your breath coming up from your gut, • Slowly repeat a calm word or phrase such as “Relax,” “Take it easy.” Training Module on the Right to Mental Health for the Security Sector respond with “I statements” only and eliminate the member who will not use the “I statement.” The response shall not be repeated. The winner shall be given a prize. Repeat it to yourself while breathing deeply. • Use imagery: visualize a relaxing experience, from either your memory or your imagination. Nonstrenuous, slow yoga-like exercises can relax your muscles and make you feel much calmer. Practice these techniques daily. Learn to use them automatically when you are in a tense situation 2. Cognitive Restructuring • Change the way you think o Angry people tend to curse, swear, or speak in highly colorful terms that reflect their inner thoughts. When you are angry, your thinking can get very exaggerated and overly dramatic. Try replacing these thoughts with the more rational ones. o For instance, instead of telling yourself, Oh, it’s awful, it’s terrible, everything is ruined,” tell yourself, “It’s frustrating, and it’s understandable that I’m upset about it, but it’s not the end of the world and getting angry is not going to fix it anyhow.” • Be careful of words like “Never” or “Always” when talking about yourself or someone else. “This !&*%@ machine never works,” or “You’re always 26