How to deal with the sudden rise of the past anger?

 I understand how difficult it can be to deal with the sudden rise of anger 
that we have suffered from others in the past.
 It can be an extremely challenging situation, 
and it's important to have effective strategies in place to help manage these feelings 
when they arise. Here are some tips and techniques that can be helpful in dealing with anger.

1. Take a deep breath

When you feel anger rising within you,

take a deep breath and try to slow down your breathing. 

This can help you to calm down and gain some perspective on the situation. 

Inhale deeply through your nose, 

hold it for a few seconds, 

and then exhale slowly through your mouth. 

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2. Count to ten 

Counting to ten can help you to calm down 

and avoid reacting impulsively in the heat of the moment. 

Try to take a few deep breaths while you're counting, 

and focus on your breathing rather than your anger. 

3. Identify your triggers 

It's important to understand what triggers your anger 

so that you can avoid these situations or learn to cope with them more effectively. 

For example, if you tend to get angry when someone criticizes you, 

try to develop a more positive self-image or learn to accept constructive criticism 

without taking it personally. 

4. Use positive self-talk 

Positive self-talk can be a powerful tool in managing anger.

Instead of telling yourself that you're angry or frustrated,

try to reframe the situation in a more positive light.

For example, instead of saying "I'm so angry that they did that to me",

say "I'm disappointed that they didn't understand my perspective,

but I can try to communicate more clearly next time".

5. Practice mindfulness 

Mindfulness is a technique that involves being present in the moment

and observing your thoughts and feelings without judgment.

By practicing mindfulness, you can learn to identify

and manage your anger more effectively.

You can practice mindfulness by focusing on your breathing

or by paying attention to your surroundings.

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6. Exercise 

Exercise can be a great way to release pent-up anger and tension.

Physical activity releases endorphins, which can help to improve your mood

and reduce feelings of anger and frustration.

Try to engage in regular exercises, such as jogging, cycling, or yoga.

7. Express yourself

It's important to express your feelings in a healthy way,

rather than bottling them up inside.

You can talk to a trusted friend or family member, write in a journal,

or even express yourself through art or music.

By expressing your feelings,

you can gain perspective on the situation and reduce your anger. 

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8. Use humor 

Humor can be a powerful tool in managing anger.

Try to find humor in the situation,

even if it's just a small detail or a funny thought.

By laughing or smiling,

you can reduce tension and improve your mood.

9. Take a break 

If you're feeling overwhelmed or angry,

it's important to take a break and remove yourself from the situation.

You can take a walk, listen to music,

or engage in a relaxing activity like meditation or yoga.

By taking a break,

you can calm down and gain perspective on the situation.

10. Seek professional help 

If your anger is causing problems in your personal or professional life,

it may be helpful to seek professional help.

A therapist or counselor can help you to identify the underlying causes of your anger

and develop strategies for managing it more effectively.

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