When you don't get enough sleep, you won't be at your best in your hours of activity. If this happens, you may encounter unpleasant things with a misunderstanding. You may get into an argument when you don't respond with the usual concern for the other person. This can happen at work, socially, during sports, or when you are the parent of a newborn. It's helpful to control your temper so you don't say or do something you'll regret. This way, you'll be able to handle situations more effectively, even when you're tired.
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Method 1 of 5: Taking Immediate Steps to Control Temperament
Step 1. Recognize the physical signs
Anger can make you feel some physical symptoms. No matter the stress you feel, your body will automatically meet the threat. When he feels stressed, the body will respond badly, causing physical symptoms. These signs include:
- Tight muscles and clenched jaw
- Painful head or stomach
- A beating heart
- Sweating
- face to face
- Shaking body or hands
- Feeling dizzy
Step 2. Be aware of the emergence of emotional signs
Anger is usually accompanied by other emotions. In addition, the amygdala, which functions as the center of your emotions, sends out the strongest signals to deal with threats and ensure you survive. This is why you feel a variety of other emotions that are still interconnected. These emotions are capable of sounding the alarm to trigger a bad response. In addition to anger, you may feel:
- Offended
- Sad
- Depression
- Guilty
- Hate
- Worried
- Be defensive
Step 3. Count to ten
If you are angry and experiencing physical or emotional symptoms, remind yourself not to react immediately. Counting can help relieve feelings. This may sound silly, but it can actually help distract you long enough to calm you down. Take time to regulate your feelings.
Step 4. Breathe deeply
Taking deep breaths can restore oxygen to your brain and calm your stress response.
- Inhale for a count of four, hold for a count of four, and exhale for a count of four as well.
- Make sure you breathe through your diaphragm instead of your chest. As you do this breath, your stomach will expand (you can feel it with your hands).
- Do as needed until you feel calmer.
Step 5. Look for environmental changes
If your blood starts to boil, move away from the triggering environment. Take a walk. Breathe deeply. If you can get yourself out of the situation, do it. Having no stimulus in front of you, whether it's something or someone that makes you angry, will help to calm you down.
If you can't escape, try turning your back to the cause of the anger for a few minutes and closing your eyes
Step 6. Try to think of something funny
Laughter can change chemical reactions in the body. You can use your brain and imagination to come up with all sorts of silly situations to spark laughter, especially if the humor you're imagining isn't cruel or sarcastic.
Step 7. Let people know that you are not tired
When you are tired and in a bad mood, you can get angry more easily. Tell them you'd love to be given some extra personal space on this day.
Step 8. Avoid situations that make you angry
If you're already feeling emotions, don't put yourself in a situation that will only bring out your worst temper. If you're angry about the traffic in the morning, try working from home or taking public transportation. If your child only wants to eat cheese sandwiches, don't force him to eat vegetables today.
Step 9. Rest
If possible, short breaks will help balance the mood. In fact, a 30-minute nap can help make you feel more alert and less at risk of blowing up your temper.
Method 2 of 5: Investigating Sleep Disorders
Step 1. Watch for sleep symptoms
If you suffer from sleep disorders, there may be several symptoms that appear. If you experience any of these signs for three or more nights per week, you should talk to your doctor:
- Trouble falling asleep at night (may take 30 minutes or longer).
- Frequently waking up at night and having trouble getting back to sleep.
- Waking up too early in the morning.
- Not feeling fit in the morning, regardless of how long you slept.
- Sleepy during the day.
- Fall asleep suddenly during the day.
- Snoring during sleep, stopping breathing for brief periods, or sudden body movements during sleep.
- A tingling feeling in the calves at night before going to bed, which will go away if you massage them.
- The muscles suddenly become weak when you are angry, scared, or laughing.
- Feeling as if you can't move when you wake up.
- Always need caffeine to wake up and stay awake throughout the day.
Step 2. Pay attention to your sleep patterns
Write down when you sleep and wake up. Make a note in the morning if you woke up the night before. Keep taking notes for a few weeks so as to see your sleep patterns.
Also note how you feel in the morning when you wake up. Are you feeling fit? Sleepy? Tense? Record feelings throughout the day
Step 3. Ask your sleep partner if you snore
Take note of other things that happen while you sleep, such as snoring, breath sounds, sudden inhalations, or sudden movements. If you don't have a partner, consider recording yourself for a few nights to see what might happen.
Step 4. Visit the sleep lab
You can also visit a sleep laboratory. This lab will monitor your sleep cycle throughout the night. You will use electrodes or other monitors placed on the scalp, face, chest, arms and legs, and fingers. His breathing and oxygen levels as well as heart rate will be monitored in his sleep test.
Step 5. Talk to your doctor about the possible causes for this sleep disorder
There are certain issues that usually trigger sleep disorders. These include aging, pregnancy, menopause, mental disorders (eg schizophrenia and depression) or chronic diseases (eg Parkinson's, Alzheimer's, multiple sclerosis).
Talk to your doctor if you are concerned about any of these conditions
Step 6. Look at external factors and habits
Sleep can be disturbed due to several external factors that are difficult to control. These factors may include: having a newborn, stress, drinking caffeine late, exercising at night, and many other things.
Method 3 of 5: Understanding Anger
Step 1. Assess your anger
An assessment can help you become aware of what triggers your anger, and how badly it affects it. Some events may cause mild irritation, while others make you want to explode.
You don't really need an official anger scale. Make your own, for example from one to ten, or zero to one hundred. Use whatever system works for you
Step 2. Make a note of anger
These notes will help to spot events that made you angry. You can also rate the level, in addition to things that trigger anger or arise after you are already angry. Also keep an eye on your reaction to anger and the reactions of other people. Observe these things in your journal:
- What causes anger?
- Assess your anger level.
- What thoughts come to mind when you are angry?
- How do you react? How do other people react to you?
- What was your mood right before the anger occurred?
- What symptoms of anger do you feel in your body?
- Do you want to leave or take action, for example by slamming a door or hitting something/someone, or saying something sarcastic?
- What emotions did you feel right after the anger incident?
- How did you feel a few hours after the anger episode occurred?
- Is the situation resolved?
- Taking note of this information will help you learn about the situations and triggers that cause you to feel sensitive. Then, you can try to avoid them, or predict when those situations are inevitable.
Step 3. Identify triggers for anger
A trigger is something that happens or is experienced and is reminiscent of a particular emotion or memory. Some common anger triggers are:
- Inability to control the behavior of others.
- Others fail to live up to your expectations.
- Unable to control everyday circumstances, such as traffic situations.
- Someone is trying to manipulate you.
- Angry at yourself for a mistake.
Step 4. Understand the possible effects of sleep disturbances
Sleep disturbances can last for several nights or be caused simply by not getting enough sleep overnight. Metabolism, age, personal determination, and other personal traits will also determine how you respond to sleep disturbances. The following effects can contribute to difficulty maintaining a temper:
- Increased susceptibility to accidents (due to drowsiness and poor coordination)
- Increased susceptibility to flu
- premature aging
- Emotional problems (loss of self-control, experiencing anxiety, panic, and suffering from depression
- Irritability, mood swings, lack of ability to cope with stress
- Poor judgment, low concentration, and inability to make decisions
- Long-term effects of sleep disturbances may include obesity, heart disease, or diabetes.
Method 4 of 5: Expressing Anger Healthily
Step 1. Communicate decisively
There are three styles of showing anger. Two of them, “passive” and “aggressive”, are not healthy ways. However, the third style, "assertiveness," is the most constructive way to show anger. Communication clearly emphasizes that the needs of both parties involved in a conversation are equally important. To communicate in this way, present the facts without accusing. Here's an example:
“I feel hurt and angry that you seem to be looking down on my project while laughing while I'm giving a presentation. I don't know what's really going on, but you don't seem to be paying attention or taking my work seriously. However, I could be wrong. Can we talk about it?”
Step 2. Be respectful
Your communications should convey requests rather than demands. To be respected, give respect first. Then, develop reciprocal cooperation and respect. This approach is the opposite of if you get angry right away. Aggressive, passive, or passive-aggressive communications will only make you unpopular with others. Some examples of respectful communication include:
- “When you have time, would you…”
- “I would be very helpful if you… Thank you very much!”
Step 3. Make sure your communication is clear
If you beat around the bush or mention general, non-specific statements, everyone involved will only get frustrated. When communicating assertively, you should direct it to someone who is the target of solving the problem. Make sure you're clear when you say what you want to see. Communicate in the form of a request.
For example, if your coworker is talking so loudly on the phone that it distracts you, state a request like this: “I have a request. Would you lower your voice on the phone? I find it difficult to concentrate. Thank you"
Step 4. Express your feelings
Once you've determined how you feel, be honest about what you're feeling, such as hurt, and stay away from judgmental statements. Instead of saying, "I think you're boring and insensitive," say things that really describe your feelings. For example, you might say, "I don't think you're sensitive to how I feel when you're reading files instead of listening to what I'm trying to say."
Method 5 of 5: Trying Long Term Strategies
Step 1. Have good sleep habits
When suffering from a sleep disorder, your emotions will be more difficult to control. Studies show that with only a few nights spent with disturbed sleep, teenage girls' negative feelings and anger get worse. Quality sleep helps people control their emotions.
- Try to go to bed at the same time every night and wake up at the same time every morning. The body will benefit from this regular sleep schedule.
- Turn off all screens (TV, phone, computer) at least half an hour before you go to bed. Studies show that the brain is cognitively stimulated by electronic screens, which can interfere with quality sleep.
- If you're having trouble sleeping well, talk to your doctor about other strategies you can try.
Step 2. Get more sleep
If you're anticipating the possibility of a situation where you're not getting enough sleep, try sleeping more in advance. In this way, you may be able to combat some of the negative effects of sleep disturbances, such as mood swings.
Step 3. Try meditating
Meditation has been shown to be effective in regulating emotional states. This relaxation practice has been shown to affect the amygdala in the longer term. The amygdala is the emotional center and the part of the brain that initiates the stress response after a stressful or threatening situation occurs.
- Start with deep breathing exercises. Find a quiet place to sit. Inhale for a count of four, hold for a count of four more, and exhale for a count of four as well. Make sure you breathe through your diaphragm instead of your chest. Diaphragmatic breathing will cause your stomach to expand (you can feel it with your hands). Do as needed until you start to feel calmer.
- If you find it difficult to meditate, don't worry. Meditation is a combination of deep breathing exercises, visualization, and performing mental tasks. However, if you have trouble sitting long enough to do this or feel uncomfortable, just start with deep breathing, and the body's calm response will set in.
- When you are calm, practicing meditation can help you process your emotions in a healthier way. You can combine breathing techniques with visualization tasks. A simple way to do this is while inhaling. Imagine a golden white light that makes you relax and happy. Also imagine this light spreading in the lungs and throughout the body. As you exhale, imagine that there are dull dark colors. These colors represent feelings of anger and stress.
Step 4. Try a progressive muscle relaxation technique
This technique is a tense process and relaxes the entire body in several stages. Doing so will help you release the tension in your body. Here's a brief overview:
- Start with a few deep breaths. Pull in for a count of four, hold for another four, and out for a count of four as well.
- Start with the muscles in the head and face. Tighten as many muscles as you can in your face, head, mouth, and neck, then hold for twenty seconds and exhale.
- Continue down towards the body. Tense and relax your shoulders, arms, back, hands, stomach, calves, feet, and toes.
- Now, move these toes and feel the relaxation from them towards the head.
- Take a few deep breaths and enjoy the feeling of relaxation.
Step 5. Exercise regularly
Exercise can help relieve anger. For both adults and children, research shows that exercise helps regulate mood and control emotions., Get out and exercise when you are angry, or do it every day to release aggressive energy.
Exercise will also help improve sleep quality
Step 6. Take an anger management class
These programs proved to be very successful. Most can help you understand anger, provide short-term strategies for dealing with it, and help you develop your skills.
There are many different types of anger management programs available. For example, those made for teenagers, executives, police officers, and other people who may experience different types of anger for different reasons
Step 7. Try therapy
If you feel like you can't control your temper, consider therapy as a way to deal with anger. The therapist will likely use relaxation techniques to help you calm down when you're angry. It will also help you deal with thoughts that can trigger anger and find new ways of looking at situations.
