We’re often faced with statements, actions, arguments, behavior, etc. that is galling in the extreme. Whether it’s road rage, an annoying co-worker, or a whiny teenager, it’s an unfortunate but safe bet that you’ll feel angry several times a week. So how can you handle it when faced with provocation that would make the Buddha quiver with rage?
1. Keep your attention on the motivation behind the provocation. Is the person who’s enraging you doing it intentionally, or is it a by-product of words or behavior that he likely thinks perfectly appropriate? If it’s the former, don’t give him the satisfaction of knowing he succeeded. If it’s the latter, consider whether displaying annoyance would stop the behavior or simply let your opponent know that he’s found a soft spot.
2. Breathe. This is great advice for just about any situation, but it’s especially good for dealing with anger. You can react,, which implies knee-jerk emotional feedback made without any reflection, or you can respond, which implies feedback that follows a pause and analysis/reflection to determine the best way to address the provocation. It’s far better to respond than to react. There’s no reason why you can’t fall silent for a few seconds (which may feel interminable to you and your opponent) while you work through your options.
3. Speak softly. Most of us tend to raise our voices when we speak in anger. Therefore, it’s disarming to do the opposite and to speak more quietly. The effect is to appear reasonable and controlled (especially helpful if your opponent is ranting and raving and appearing to be out of control) and to force your opponent to listen carefully to hear what you have to say. In Japanese culture, when two parties are arguing, the one who raises her voice first loses. It’s a difficult tactic for many of us to master, but if you can speak softly in the face of provocation, you will stand a much better chance of controlling your anger.
4. Vent. Express your anger in some forum that poses no risk of exposing it. Writing can be helpful, but especially if you write an angry response to an email, be sure that you don’t accidentally send it!
5. Exercise. That’s physical venting. When feasible, it’s a great idea to get up and take a walk instead of marinating in a situation that makes you angry.
6. Selective release of anger. Sometimes, it’s absolutely appropriate to express your anger at the person whose behavior has caused it. But consider the consequences of such an expression. Will you disrupt a relationship? Do you stand to lose ground? Will your expressed anger cause the person to react in a way that will cause you even more trouble? And when you do choose to display anger, consider doing so through your words only but continuing to speak in a low, even tone of voice. That will reinforce the gravity of your words.
And, despite our best efforts at these tactics, sometimes we all lose our tempers. Especially in time of frustration and stress, it’s easy to let it slip. When that happens, don’t be afraid to apologize and admit to being human.