Seven Steps to Healthy Anger Release 

1. Recognise the anger you're feeling. That may sound simple enough, but in all too many cases it's the biggest obstacle we face. "Anger may be denied because we feel too guilty about it, or afraid of it and as a result, the feeling is turned insides where it festers.

2. Decide what made you angry. Ask yourself the very important question. Is this worth getting angry over? If it's a small annoyance that's ticked you off--as it is in the majority of angry episodes--forget it. If you can't forget it, then perhaps the source of your anger goes beyond this simple incident. Ferret out the underlying cause of your hostility. Bring your feelings to the surface and deal with them.

3. Give the "Provoker" the benefit of the doubt. Instead of inflaming your anger by feeding yourself such thoughts as "Who does he think he is for treating me in this underhanded way!" suggest to yourself that perhaps this person is having a bad day. Come up with a reasonable justification for the behaviour something that you can understand and relate to.

4. Count ten or practice some form of mental relaxation. Most psychologists agree there's nothing to be gained by an explosive outburst aimed at retaliations. Calm down first, then discuss the conflict rationally.

5. Make your grievance known without attacking the other person.This calls for tact and some good communication skills. One important tip. Register your complaint using "I" instead of "you" for example, instead of saying, "you're acting unfairly and you're wrong," it's far more effective to say, "I feel hurt. What you're doing doesn't take my needs into account."

6. Listen: Another tough technique to master. But really try. Listen hard. And above all, understand. This is the key step in resolving the conflict. And resolving the conflict is, after all, the key to safely diffusing your anger.

7. Forgive: "When you forgive someone (and this includes yourself), many clearly positive psychological and physiological changes take place," you feel warm, your blood pressure and heart rate drop, you may even cry. But most importantly, through forgiveness you once again experience the love that is the essence of your relationship. You remember that you care about this person which may be why their hurt so much in the first place." 

Yogic remedy for anger

Asana: Shashankasana, Paschimottanasana, Koormasana.

Pranayama: Nadi Shodhana, Bhramari.

Shyam

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