Angry outbursts create havoc in relationships, workplaces, and on your well-being.
I know because 10 years ago, I was one big angry outburst.
Today, I still yell on occasion yell instead of conversing, and I never remember when I crossed over from rational conversation to rage.
Stubbornly refusing to apologize is the worst possible outcome. Still, apologies suck.
Over the past decade, I've learned that -- when I see the potential for negative emotion on my schedule -- I employ simple mind-sculpting prompts to help manage my emotions.
The questions vary, but the framework stays the same.
I walk myself through my emotions, toward reason, and an expectation of how I will behave -- no matter what.
A Framework to Prepare You for Potentially Volatile Situations
Acknowledge Emotion: How do you feel about the potentially explosive event on your calendar?
Understand Why: Why do you feel the way you do?
What You Need: What do you need from the event?
Expectations: What is the worst-case situation of how the other person might behave?
Your Behavior: No matter what transpires, determine to keep your cool.
Your Body: Prepare your body for stress with a few deep breaths immediately before and during the exchange.