What To Do If You Have A Short Temper
Having a short temper can be both embarrassing and exhausting. Not only that, it can be disruptive in both professional and personal settings. Learning how to manage a short temper is the best way to keep your interactions positive and maintain the relationships you have with the people around you. Here, we provide some tips on how to do just that.
Understand the Causes of a Short Temper
The first step to learning about how to manage your short temper is to understand what might be causing it. For some, this may be a physical issue due to hormones or other imbalances in their bodies. For others, this may be an emotional issue due to a build-up of stress and unresolved trauma. Other common causes of a short temper include lack of sleep, low self-esteem, high-pressure situations, and relationship problems.
Take Time for Yourself
Having a short temper can often be the result of overwhelming stress and exhaustion, so it’s important to take some time for yourself to relax. Even thirty minutes per day of doing something you enjoy, like reading, art, or exercise, can help significantly. You may also want to set aside some time during the day to do nothing but sit, relax, and enjoy your surroundings. Additionally, make sure you get enough sleep and give yourself plenty of downtime.
Learn Healthy Coping Mechanisms
Learning some healthy coping mechanisms can help you manage your short temper. Breathwork is an effective tool for short temper as it allows you to focus and releases endorphins that helps you relax. Deep breathing exercises can also be beneficial as they help to calm the body and mind and reduce stress. Additionally, progressive muscle relaxation or mindfulness techniques can also help relax the body.
Change Your Perspective
Be open to looking at things from a different perspective. If you find yourself getting worked up in a conversation, take a step back and try to take in the situation from a less emotionally charged point of view. Take a few deep breaths and ask yourself, “Is this really a problem or am I overreacting?” This can help you to get a better handle on the situation and manage your temper.
Reframe Negative Thoughts
Thoughts are powerful, and negative thinking can trigger short tempered reactions. Monitor your self-talk and reframe any negative thoughts that may be causing you to react in an angry or impatient way. Replace them with positive, constructive thoughts and try to remain in the moment.
Be Open and Communicative
If you find yourself getting angry often, it can be helpful to discuss it with the people in your life. Let them know that you’re trying to work on it and would appreciate them helping you out in certain situations. This will help them to be more understanding and patient and create a supportive environment for you.
Set Boundaries
Having clearly defined boundaries is the best way to protect yourself in interactions. To do this, it’s important to learn how to say “no” and communicate your wishes and expectations. This way, you can avoid inadvertently becoming involved in situations that could cause an outburst or an argument
Check In With Yourself
Throughout the day, take some time to check in with yourself. Ask yourself questions like, “Am I feeling overwhelmed right now?” or “Am I taking in too much information and getting overstimulated?” This will help you to become aware of your triggers and take the steps necessary to avoid them.
Know Your Triggers
Every person’s triggers are different, so it’s important to take some time to identify what might be causing you to become short tempered. By understanding your triggers and avoiding certain situations or activities that might cause you to become angry, you will be well on your way to managing your short temper.
Take a Time Out
When you’re feeling overwhelmed and on the brink of an outburst, it can be helpful to take a step back and take a time out. If a conversation is starting to get heated, suggest that you take a break in order to calm down and collect your thoughts. Let the other person know that you need a few moments to collect your thoughts and they will likely understand and respect your request.
Express Yourself
Finding healthy ways to express your feelings – like journaling, talking to a friend, or creative outlets – can help you to work through your emotions and build self-awareness. Taking the time to really get to the root of your feelings and emotions can do wonders for managing your temper.
Seek Professional Help
If you are still having difficulty managing your temper, it may be beneficial to seek professional help. A therapist or counseling sessions can be a great way to help you understand why you have a short temper and provide you with new coping skills to help you adjust and manage your reactions.
Conclusion
Having a short temper can be disruptive and exhausting, but there are steps you can take to manage it. By understanding the causes of a short temper and taking time for yourself, learning healthy coping mechanisms, setting boundaries, and seeking professional help if necessary – you will be more equipped to handle the situation when it arises. Remember, time and practice are essential for learning how to manage a short temper, so don’t be afraid to be patient and keep trying.
