some good strategies to use when you're mad to calm down
Tell yourself to calm down. Slowly repeat gentle phrases to yourself like “take it easy,” “cool off,” or whatever works for you.Force yourself to leave the situation. Take a time out, walk away, and avoid coming back too soon. Take a walk or go for a run.Use visualization to calm down. Close your eyes and picture yourself in your favorite place.Count to 10 (or 50… or 100) if you feel like you’re about to do or say something harmful. It’s a quick, easy way to separate yourself mentally from the situation.Splash some cold water on your face.Slow down and focus on your breathing. Conscious breathing involves taking slow, deep breaths in through your nose, and slowly out through your mouth.Phone a friend. Do you have a supportive friend or family member who can lend an ear and calm you down?Try to replace negative, angry thoughts with positive, rational ones. Even if you’re feeling upset, remind yourself that getting angry isn’t going to fix the way that you’re feeling.
2. HOW TO COOPE WITH AUTHORITIESRealize that the person in authority was in your position once
Put a hold on defensivenessControl your nervousness.
Trust in the guidance capacity of the authority figureFocus on the positive
Don't take a step back.
Stand up to the authority figure when necessaryAnswer questions at appropriate times
