It's not always possible to avoid individuals or events that trigger anger, but we can control how we react to those instigators.

1. Exercise

A wealth of research shows that exercise is a winning, all-natural approach to tame emotions, such as anger, frustration and stress.  At least 30 minutes of exercise per day will do wonders to quench a sizzling temper.  Non-strenuous, gentle exercise, such as yoga, Tai Chi and stretching, relax muscles and hasten calm.

2.  Breathe Deeply

Breathing exercises are a proven strategy for combating a scorching spirit.  When you feel tension beginning to mount, breathe deeply and slowly from the diaphragm.  This process of breathing in and out should take 10 seconds or more.

Picture your breath coming up from the stomach, and feel your abdomen extend.  In contrast, breathing from your chest won't relax you.

3.  Repeat Calming Words

While practicing breathing exercises or other relaxation techniques, soothingly repeat a calm word or phrase, such as "relax" or "take it easy."  This verbal cue will trigger your body and mind to "chill out."

4.  Imagine a Serene Setting

Use imagery; visualize a relaxing experience or tranquil setting, from your memory or your imagination.  Consciously doing this over time will train your psyche to automatically employ visualization whenever a tense situation hits.

5.  Alter Your Thought Process

Altering your thought process, or what psychologists term "reframing" or "cognitive restructuring," is an excellent tool for cooling a tempestuous temper.

When you're angry thoughts may become exaggerated and dramatic.  Try replacing these thoughts with more rational ones.  Focus on the specific problem, rather than on "catastrophizing."  For instance, replace the thought, "It's awful, and everything's ruined," with, "It's frustrating, and my feelings are understandable; however, it's not the end of the world and getting angry won't solve it."

Take these ideas in, use them.  It will prove better control over your stress, better health and improved relationships.  More to come next time!

Doctors of chiropractic, like me, focus on prevention and want patients to understand how a persistent hot temper promotes disease and pain.  Research shows that negative emotions associated with a fiery disposition are directly linked to headaches, chronic pain, obesity, cancer, low back pain and high cholesterol - just to name a few.

We need to try and rein in temper.

Many people instinctively express anger aggressively.  It's a natural adaptive "fight or flight" response.  This innate response provokes powerful behaviors, which allow us to defend ourselves when attacked.  A certain amount of anger, therefore, is necessary for survival. 

On the other hand, lashing out at everyone who irritates or annoys us is destructive to us and our relationships.  The goal of temper control is to reduce both the emotions and physiological arousal producing outrage.