Demand a “time out” and take a 10- to 15-minute break if you observe this escalation (or longer, if you need to).
You Should Distract Yourself
When they are getting wrapped up in their frustration, some people find it useful to engage in another, distracting activity. Find a task that will really catch your concentration and achieve this effectively.
Choose something constructive rather than inactive, such as watching tv, otherwise your mind will eventually revert to the root of your anger.
Do something active in your mind, such as cleaning a room in your house or reading a book.
Take a few deep breaths in and out.
When you get frustrated, using slow, diaphragmatic breathing will help you minimize your physical arousal. Take a few moments to breathe softly and deeply from your belly button. Take deep breaths with your hand on your belly, pulling your hand out each time you inhale. Each time you exhale, let your hand fall.
Become mindful of the surroundings.
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