人到过多恼怒的状况下，非常容易作出一些有畏理性的事儿来。但是大家也了解那样做尤其是在职人员在工作中是会造成欠佳的不良影响，因而学好管理自己的性子很重要。
--Calculate what your anger is costing you. Many people with anger problems think anger gives them an edge, and establishes superiority. Instead, you just look like an idiot.
测算恼怒的成本费。很多身患恼怒难题的人都是会觉得恼怒给与她们一定的优点，让她们具备自豪感。实际上正好相反，你看起来如同个傻子。
--Be aware of how you talk to yourself. If you keep saying how awful this is and making yourself feel alike a victim, you will get more angry.
当心自说自话的方法。假如你一直在说这一件事儿是多么的槽糕，让你自己觉得十足是个受害人得话，你也就会越来越更为恼怒。
--If you feel a blowup coming on, give yourself a time-out before acting on it. Wait 15 minutes before you say something, or an hour before you send an email. Keep your options open. If it's not going to be important in an hour, then let it go. It's not worth getting angry about.
假如你觉得自身就需要火冒三丈，那麼何不在暴发以前稍加间断。过15分钟再张口，或是是过一个小时再发送邮件。为自己好几个挑选。假如在一个小时以内这一件事儿越来越已不那麼关键得话，那麼就要它以往吧。它不值你而为发火。
--Keep an "anger log" to monitor what makes you angry. Learn to identify and avoid your triggers.
记录下来"恼怒日志"，监管造成 自身恼怒的要素。学习培训分辨和防止开启恼怒的枪栓。
--Don't ruminate on past affronts or injustices.
莫要沉溺于以往受到的污辱或是不合理。
--Get physical, without fists. When your primitive brain senses a threat, it sets off the 'fight or flight' cascade of hormones. Opt for flight instead of fight and burn off the extra adrenaline and cortisol with exercise. Even a brisk walk will help calm you down.
以锻练耗费活力，无需握拳。如果你的原脑觉得到风险的情况下，它会传出"打或逃"的生长激素链。挑选逃并非打，根据锻练消耗不必要的肾上腺激素和醛固酮。就算是一次欢快的散散步也会有利于你平静心态。
--Reframe the situation. Instead of seeing every inconvenience or frustration as a personal affront, imagine a benign explanation.
再次机构自身遭遇的情况。两者之间把每一次艰难或是消沉的历经当作本人遭到的污辱，还不如构想一个真诚的表述。
--Find a constructive solution to the issue at hand. Ask yourself: What do I need to be okay right now? That shifts the focus from how the other person needs to be punished to how I need to respond in a healthy way.
找到一个全局性的解决方案解决手头上的难题。问一问你自己：现在我*须如何做才可以维持宁静？那样便会将专注力迁移，从致力于考虑到另一方务必遭受如何的处罚，迁移到要怎么才能以一种优良的方法解决。
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