Learning to stop yourself before or when you start yelling can prevent you from saying something you’ll regret or jeopardizing your relationships.
You can count aloud or silently to yourself, depending on your preference.
Whispering has a double-purpose: it helps you keep your voice at an appropriate volume and it ensures that the other person will be fully tuned in so they can figure out what you’re saying.
These words spark conflict because they are judgmental, accusatory, and leave little wiggle room.
“I” statements help you take ownership for what you feel instead of putting it all on the other person. Avoid “you” statements that place blame, like “You don’t care about me. You’re always late!”
It may take time for you to achieve this goal, but don’t give up. If you find yourself yelling or about to yell, remind yourself of the rule and take a moment to calm down.
For example, rather than blowing up at your spouse when they fail to complete chores for the third time in a week, address the issue during a nightly check-in.
Try doing at least 1 relaxation exercise for 10 to 15 minutes daily.
Eating 3 healthy and nutritious meals a day. Getting enough sleep (7-9 hours a night). Taking at least a little time to yourself to unwind and do things you enjoy.
You find yourself getting angry often. Other people tell you that you yell a lot. You feel like other people won’t understand you unless you yell at them.
