We assume you’re right here as a result of your mood bought one of the best of you. Possibly you bit your associate’s head off the second they walked by the door after work. Otherwise you screamed at your unsuspecting mother. Otherwise you snapped at a customer support rep who was simply attempting to do their job. In different phrases, you misplaced your shit. And now, after unleashing your model of the Hulk, it’s possible you’ll be left with lingering guilt and remorse.

For essentially the most half, the occasional outburst is a pure a part of being human. (If you happen to throw a tantrum every time one thing pushes your buttons, nonetheless, or your anger is hurting your relationships, it is likely to be time to see knowledgeable.)

Nonetheless, that doesn’t imply it feels good, and when you can’t return and alter your explosive response, there are some steps you possibly can take to treatment the scenario. The subsequent time you flip out and need you hadn’t, think about taking the knowledgeable recommendation beneath.

Bodily take away your self from the scenario.

Your first intuition could also be to leap into doing injury management—over-explaining your self and overthinking what you might’ve and will’ve executed otherwise. But it surely’s truly extra useful to step away, in the event you can, earlier than trying to downside remedy, Anita Avedian, LMFT, founding father of Avedian Counseling Middle in Los Angeles and creator of Anger Administration Necessities: A Workbook for Individuals to Handle their Aggression, tells SELF.

This would possibly imply telling your associate, “I would like a breather,” and going outdoors for a stroll across the block so you possibly can relax earlier than diving again right into a (extra constructive) dialog. Or, in the event you misplaced it as a result of the Starbucks barista tousled your order, sip in your peppermint mocha within the automotive for 10 minutes till each of you might have cooled down a bit—and perhaps then you possibly can return inside to apologize or give a correct tip.

“It’s very troublesome to be rational whenever you’re heated within the second,” Avedian says, and the very last thing you wish to do is say or do one thing you’ll remorse much more (like justifying your habits or impulsively blurting out much more hurtful phrases).

Strive a fast deep respiratory train.

While you’re feeling cranky, irritable, or annoyed, “diaphragmatic respiratory” will help, Jelena Kecmanovic, PhD, founding father of the Arlington-DC Conduct Remedy Institute and adjunct professor of psychology at Georgetown College, tells SELF. It’d sound difficult, however it simply means respiratory by your stomach, somewhat than your chest, as SELF beforehand reported.