A short temper can turn minor inconveniences into bigger problems, but there are simple ways to pause and manage the response, according to Florida-based therapist Jeffrey Meltzer.

In an Instagram post on 23 August, Meltzer shared five strategies that can help people calm down before reacting.

Cool your face

When anger starts to build, Meltzer suggests splashing cold water on the face or placing something cool against the cheeks.

The technique can trigger a parasympathetic response and help slow the heart rate, giving the body time to settle before responding.

Stop assuming the worst

Anger can intensify when people assume another person’s actions were deliberate or disrespectful.

Instead, Meltzer suggests considering alternative explanations. The person may not have noticed you or could simply have made a mistake.

This does not mean overlooking harmful behaviour, but rather avoiding unnecessary anger based on assumptions about someone else’s intentions.

Give your anger a closing time

Meltzer recommends giving yourself five to 10 minutes to think about or write down what is bothering you before deliberately shifting your attention elsewhere.

Repeatedly replaying an upsetting situation can lead to rumination, which may keep anger going.

Calm your body before responding

Taking slow breaths can help lower physical arousal before reacting.

Meltzer suggests breathing in for about four seconds and breathing out for about six seconds. Rather than trying to aggressively release anger, he recommends calming the body first and then deciding how to respond.

Get the basics right

Fatigue can lower a person’s tolerance for frustration, making minor annoyances harder to handle.

Meltzer recommends prioritising sleep, physical activity and exposure to sunlight. Keeping these basics in order can make it easier to respond to everyday frustrations without letting them dictate what you say or do.