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Aggravation Techniques

Everyone becomes aggravated every once in awhile. Whether it's because someone cut you off in traffic or your significant other doesn't listen to you, aggravation is a normal emotion to experience. But when aggravation takes control of your life, it can lead to many problems. Learn how to work through your aggravation and help eliminate it from your life.

  1. Leave the Environment

    • It is perfectly OK to walk away from a person or situation that is making you angry. When you feel like you are about to explode, take a break and give yourself some time to calm down and think carefully before expressing your anger. Take a few deep breaths and drink a glass of water while you sit alone for a few minutes. By doing this, you calm your nerves and don't say or do anything you will regret.

    Express Your Aggravation

    • Directly expressing your aggravation in an assertive manner is the healthiest way to control it. Instead of yelling or resorting to violence, tell the other person why you became aggravated. Use "I" statements when expressing your feelings so you avoid blaming the other person. For example, say, "When you do not follow my rules, I become very upset. I would appreciate it if you learned to respect my rules." This way, you clearly state how you feel without hurting or controlling another person.

    Exercise

    • Take a brisk walk or bike ride when you feel aggravated. Physical exertion can release some of your tension. According to the Mayo Clinic, exercise "stimulates various brain chemicals that can leave you feeling happier and more relaxed than you were before you worked out."

    Change Your Thinking

    • Change the way you think. Determine what triggers your anger. Instead of yelling or cursing when you feel aggravated, find ways to diffuse the triggers. The next time you want to yell out of aggravation, tell yourself that while you are aggravated, "it isn't the end of the world."

    Seek Help

    • If nothing you do seems to control your aggravation, talk to a licensed therapist. Whether you receive counseling or enroll in anger management classes, you can determine the reasons you are angry and learn how to respond to aggravation in healthy ways.

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