Nine Tips for Chilling Out
Always losing your temper? You're not alone. Here's how ADHD adults can improve their anger problems and impulsivity.
- Decide how long you will allow yourself to feel angry before you move on (five minutes is reasonable). Stewing for long periods only intensifies your anger.
- Exercise your anger away. When you find your temper building, take a brisk walk—or go into another room and do jumping jacks.
- Take an inspirational “time out” to read a favorite quote, a daily meditation, or a poem that is comforting. This has helped me cool down on many occasions.
- Count to 10. It actually works.
- Remove yourself from the situation—retire to the bathroom and throw cold water on your face.
- Write down how you feel and, equally important, why you feel that way.
- Throw back your shoulders, smile, stretch, or stand erect. Changing your posture can help change your mood.
- Acknowledge your anger openly by talking with a nonjudgmental friend or coworker who is a good listener.
- Learn to self-advocate. Speak up for yourself when someone mistreats you. You will be less likely to feel manipulated by others—a source of anger and defensiveness for many with ADD.
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