Ten Ways to Deal with Anger

In my last post, I discussed the first thing you should do when you get angry: to recognize that it’s natural, but it isn’t helpful. (In sales or in any other part of life.) Once you’ve reminded yourself of that fundamental truth, though, what do you do next?

There’s no single answer, because what works for one person, doesn’t necessarily work for someone else. So here are ten actions you can take to help you calm down and refocus.

1. Go for a walk
Going for a walk does two things for you. First, it gets you away from the problem, which by itself is often helpful. And second, the exercise increases blood flow and oxygen delivery, alleviating some of the stress.

2. Talk with someone
Having someone to vent to can enable you get some of the anger and frustration out of your system. As a bonus, the person you’re talking to may be able to help you come up with a solution to your problem.

3. Eat or drink something
Chocolate is a proven mood elevator. A soda or your favorite coffee concoction is a convenient and pleasurable distraction. I’m not saying you should wolf down an entire carrot cake or drain half a bottle of bourbon, but a quick snack or beverage can dramatically boost your physical and mental state.

4. Meditate
Many practitioners swear by meditation. (I tend to swear while meditating. I’ll have to work on that.) If you haven’t tried it, read up on it and give it a shot. It’s a proven relaxation technique.

5. Listen to music
There’s nothing like your favorite music to quickly change your emotional state. Keep some good music (and if necessary, headphones) nearby at all times. If it helps, crank it up to eleven.

6. Journal
Some people find writing down their thoughts and feelings in a journal helps them process and has a powerful calming effect.

7. Play
As any good psychologist will tell you, play can be very therapeutic. So unleash your inner child. Spend a few minutes doing a puzzle, playing a video game or fooling around with a yo-yo or some other toy. (Sometimes when I’m stressed, I’ll juggle. It’s really hard to be angry when you’re juggling.)

8. Look at photos
It may sound corny, but looking at photos of people you love can shift your focus, bring forward some happy memories and trigger the release of endorphins, all of which can reduce your stress.

9. Read quotations
Keep your favorite motivational quotes handy. When you get angry or frustrated, let someone else’s words calm you, inspire you and remind you of what’s really important.

10. Brainstorm
For some people, there’s no better way to cope than to deal directly with the problem that’s causing the anger in the first place. Grab pen and paper—or your computer—and start brainstorming possible solutions to the issue at hand.

You can’t sell effectively when you’re angry. You also can’t deal well with customers, employees or family members when you’re angry. (In fact, when we speak or act in anger, we often make things worse.) So the next time you feel anger rising within you, try one or more of these tactics to alleviate it. Once you’re calm and relaxed, you’ll be much more effective.