Helpful Strategies
Assertive Communication
“Direct, respectful, honest communication that has a point or states needs and wants.” A lot of miscommunication stems from people being indirect and not stating what they actually need or want. Use “I” statements if your are the encoder (speaker) ex… ” I need you to…” , “I feel that…” or “I believe that….” I statements puts all the emotions and feelings on the encoder and disarms the decoder (listener).
yourangermanagement.com
Time
Typically it takes a person 20-30 minutes to calm down from an emotional escalation. So give the person time to decompress and gather themselves before you try to resolve an issue with them.
Stress
Practice metacognition- awareness and understanding of one's own thoughts
Create awareness. Becoming more aware of your thoughts and actions can help you recognize patterns and areas where you can improve. Plus, it allows you to acknowledge what you’re already doing well. The next time you feel stressed, simply pause and notice your reaction. You might ask yourself, “Where is this coming from?” Once you’ve done that, you can choose another response or way of thinking.
Keep a Diary
Keep an anger diary of what makes you angry and how you felt during the period of anger. Also, write down how you handled the situation. The diary will help you remember emotions and episodes you have had, and you will be able to track your personal growth