How to stop yelling when frustrated? (5+ list)

This blogpost will respond to the question  “how to stop yelling when frustrated?” and cover topics 5 easiest ways to stop yelling when you are frustrated, behavioral techniques to stop yelling when frustrated, cognitive techniques to stop yelling when frustrated, mindful techniques to stop yelling when frustrated and emotional regulation techniques to stop yelling when frustrated.

How to stop yelling when frustrated? (the 5 simple techniques)

The easiest ways to stop yelling when frustrated are :

• Try to avoid getting in the influence of people or events that frustrate you to yell
• Count till ten before communicating with anyone when frustrated 
• Use “I” statements while communicating to anyone when frustrated
• Prompt yourself to lower your tone while speaking
• Deep breath to let the negative energy out

Behavioral Techniques to Stop yelling when frustrated

Some of the behavioral techniques to stop yelling when feeling frustrated are:

• To stop yelling, understand your triggers for being frustrated
• Avoid your triggers to stop yelling when frustrated
• Learn assertiveness communication skills to stop yelling when frustrated
• When frustrated, count backwards to relax a bit before communicating to someone to stop yelling
• When frustrated, try not to displace your anger so that you may not yell on people around
• When frustrated try to exercise to help your mind distract and stop yelling
• Adopt a healthy eating pattern to keep anger and frustration tamed and stop yourself from yelling
• Try to meditate or do yoga inorder to minimize frustration and stop yelling
• Learn anger management techniques to avoid yelling when frustrated
• Seek professional help to learn to stop yelling when frustrated

Research has supported various interventions to deal with frustration and stop yelling. Richardson and Suinn (1972) have empirically stated Anger management training to be an effective intervention for learning to overcome screaming and yelling as a result of frustration.

The same has been advocated by Levitt and Scuitto (2006). They emphasized anger management training to be an efficient training intervention against yelling, frustration and anger. Individuals professionally learn to manage their frustration and stop yelling by pairing relaxation with increasing levels of reaction provoking events.

Researchers have also advocated another effective strategy to stop yelling  when frustrated. That strategy is self control training. Resisting the urge to scream in anger or yell when frustrated helps to learn delaying gratification techniques. Thus learning frustration tolerance facilitates individuals to stop yelling (Finkel et al., 2009).

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Cognitive approaches to stop yelling when frustrated

Cognitive ways to stop yelling when frustrated are:

• Avoid negative thinking to minimize frustration and stop yelling
• Try to diffuse your negative thoughts when frustrated to stop yelling
• Understand the relationship between frustration and yelling as a cause and effect
• Devalue your irrational thoughts to keep your calm
• Focus on the positive aspects of situations to stop yelling

Research highlights Cognitive behavior therapy as a prominent and effective way to overcome yelling due to frustration. Beck (1999) emphasized that through cognitive behavior therapy techniques individuals learn to restructure their negative interpretations and modify them into more rational ones.

Cognitive reappraisal of events and situations helps to decrease screaming and yelling as a result of frustration among individuals. Reinterpretation of events that had been emotionally provoking and inculcating a sense of frustration often helps individuals to overcome the behavioral response of yelling and consider the events as neutral (Anderson, Buckley & Carnagey, 2008).

Mindfulness Techniques to stop yelling when frustrated

The following are some mindfulness techniques to stop yelling when frustrated:

• Try to shift your focus 
• Try to think with a wise mind
• Be mindful of your words
• Be mindful of your tone
• Train your mind “not to yell”
• Rate your yelling daily
• Maintain a daily record of what lead to frustration that makes you yell 
• Try to replace yelling with a decent tone 
• Use humor more often to feel less frustrated and stop yelling
• Use cue word relaxation techniques when frustrated to avoid yelling
• Channelize negative energy through pleasurable activities when frustrated to minimize yelling at people
• Spend a particular time of day doing your favourite tasks to minimize frustration and avoid yelling 
• Speak mindfully, know whom you are talking to and how you should be talking to the person 
• Seek professional help to get dialectical behavior therapy for behavior modification to stop yelling when frustrated

Emotional Regulation Techniques to stop yelling when frustrated

Following are the emotional regulation techniques to stop yelling when frustrated:

• Calm yourself before yelling due to frustration through anger
• Take a mental step back to assess the situation
• Learn to express your emotions in a decent way once you are calm 
• Train your mind to manage emotions when frustrated 
• Try not to yell when you want to yell the most
• Regulate emotions according to the situation to stop yelling when frustrated
• Stop, breathe and note your feelings
• Learn to tolerate your frustration to stop yelling when frustrated
• Try not to overreact to incidents due to your low frustration tolerance
• Recognize the difference in your feelings when you stop yelling

Conclusion

The present blog responded to the question “how to stop yelling when frustrated?”. We learned that according to empirically validated studies, there are many different behavioral and cognitive intervention strategies to stop yelling when frustrated. Behavior modification through emotional regulation, cognitive restructuring, mindfulness training and emotional regulation are proven  strategies to stop yelling when frustrated.

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Citations

Anderson, C. A., Buckley, K. E., Carnagey, N. L. (2008). Creating your own hostile environment: A laboratory examination of trait aggression and the violence escalation cycle. Personality and Social Psychology Bulletin, 34, 462-473.

Beck, A. (1999). Prisoners of hate: The cognitive basis of anger, hostility and violence. New York, N. Y. : HarperCollins Publishers, Inc.

Finkel, E. J., DeWall, C. N., Slotter, E. B., Oaten, M., & Foshee, V. A. (2009). Self-regulatory failure and intimate partner violence perpetration. Journal of Personality and Social Psychology, 97(3), 483–499.

Levitt, A., & Sciutto, M. J. (2006). Effectiveness of treatment interventions for adults suffering from anger disorders: a literature review. Modern Psychological Studies, 12(1), 5.

Richardson, F. C. & Suinn R. M. (1972). The mathematics anxiety rating scale: Psychometric data, Journal of Counseling psychology, 19, 551-554.