1. Make the commitment not to lose it. Remind yourself that you’re going to try to stay in control from now on. Notice what sets you off—is it your child ignoring you? Or does backtalk drive you up the wall? It’s not always easy, and I think it’s hard for anyone to control their temper 100 percent of the time, but still, making that first promise to yourself is the beginning of calm—for your whole family.
2. Expect that your child is going to push your buttons. Usually we get upset when our kids are not doing what we want them to do. They’re not listening or they’re not complying. In our heads, we start worrying that we’re not doing a good job as parents. We worry that we don’t know what to do to get them under our control. Sometimes, we fast-forward to the future and wonder if this is how they’re going to be the rest of their lives. In short, we go through all sorts of faulty thinking. And doing so causes our anxiety to go way up. I think the best solution is to prepare for your child to push your buttons and not take it personally. In a sense, your child is doing his job (being a kid who can’t yet solve his problems)—and your job is to remain calm so you can guide him.
3. Realize what you aren’t responsible for. There’s confusion for many parents as to what we’re really responsible for and what we’re not responsible for. If you feel responsible for things that really don’t belong in your “box”—things like him getting up on time or having his homework completed—it will result in frustration. They don’t belong in your box—they belong in your child’s box. If you always think you’re responsible for how things turn out, then you’re going to be on your child in a way that’s going to create more stress and reactivity. So you can say, “I’m responsible for helping you figure out how to solve the problem. But I’m not responsible for solving the problem for you.” If you feel like you’re responsible for solving your child’s problems, then she’s not going to feel like she has to solve them herself. You’re going to become more and more agitated and try harder and harder.
You’re not responsible for getting your child to listen to you; instead you’re responsible for deciding how to respond to her when she doesn’t listen to you. And think about it: If you feel responsible for getting your child to listen, just how are you supposed to do that? How is anyone supposed to get another person to do something; how are we supposed to control what somebody else really does? Instead, decide to be responsible for how you want to deal with your child if she doesn’t listen. Think about the kind of consequences you want to hand out, based on what you can and can’t live with—your own bottom line. In the long run, standing up for yourself will help you be the leader your kids need.
4. Prepare ahead of time. Notice when the anxiety is high and try to prepare for it. You might observe that every day at 5 p.m., your family’s nerves are on edge. Everyone is home from work or school, they’re hungry, and they’re decompressing. For many families, it’s just a terrible time of day; everybody’s anxiety is up and patience is at low ebb. Ask yourself, “How am I going to handle this when I know my teen is going to come screaming at me? What do I do when she asks to use the car when she knows I’m going to say no?” Prepare yourself. Say, “This time, I’m not getting into an argument with her. Nobody can make me do that. I’m not giving her permission to hit my buttons.” Your stance should be, “No matter how hard you try to pull me into a power struggle, it’s not going to happen.” Let yourself be guided by the way you want to see yourself as a parent versus your feeling of the moment.
5. Ask yourself “What’s helped me in the past?” Start thinking about what’s helped you to manage your anxiety in the past. What’s helped to soothe you through something that makes you uncomfortable? Usually the first thing is to commit yourself to not saying anything when that feeling comes up inside of you. In your head, you can say something like, “I’m not saying anything; I’m going to step back; I’m going to take a deep breath.” Give yourself that moment to be able to do whatever it is you need to do to get calmer. I always have to walk out of the room. Sometimes I go into the bedroom or bathroom, but I leave the situation temporarily. Remember: There’s nothing wrong with that. You don’t have to react to your child.
6. Take a breath. Take a deep breath when you feel yourself escalating—and take a moment to think things through. There is a big difference between responding and reacting. When you respond, you’re actually taking some time to think about what you want to say. When you react, you’re just on autopilot. As much as possible, you want to respond thoughtfully to what your child is saying or doing. Make sure that you take that deep breath before you respond to your child because that moment will give you a chance to think about what you want to say.
Think of it this way: When we’re upset and trying to get our child to do what we want, we’re going to press harder. We’re going to try to control them more, to shape them up or talk some sense into them, so we yell louder. And we go from 20 to 40 and it keeps escalating. It might be the time of day. Perhaps your child has had a hard day and then you react to his mood. And then he responds in kind and it just escalates. The anxiety feeds on itself.
7. Keep some slogans in your head. Say something to yourself every time you feel your emotions rising. It can be anything from “Stop” or “Breathe” or “Slow down” to “Does it really matter?” or “Is this that important?” Whatever words will help you, take that moment and go through a list of priorities. I personally keep a mental picture handy to calm myself down: I think of a beautiful place in my mind that always calms and relaxes me. Try to come up with that mental picture for yourself. Working on that will increase your ability to be able to go there more automatically.
8. Think about what you want your relationship to look like. How do you want your relationship with your child to be someday? If the way things are now is not how you want your relationship to look in 25 years, start thinking about what you do want. Ask yourself, “Is how I’m responding to my child now going to help? Is that going to help me reach my goal?” This doesn’t mean that you should do what your child wants all the time—far from it. Standing by the rules of the house and giving consequences when your child acts out is all part of being an effective, loving parent.
What it does mean is that you try to treat your child with respect—the way you want her to treat you. Keep that goal in your head. Ask yourself, “Will my response be worth it?” If your goal is to have a solid relationship with your child, will your reaction get you closer to that goal?
When your child is aggravating you, your thinking process at that moment is very important. The whole goal is really to be as objective as you can with what’s going on with yourself and with your child. Ask, “What’s my kid doing right now? What’s he trying to do? Is he reacting to tension in the house?” You don’t have to get her to listen, but you do have to understand what’s going on—and figure out how you’re going to respond to what’s going on. Then you can stay on track and not be pulled in a thousand different directions.
The thinking process itself actually helps us to calm down. As parents, what we’re really working toward is “What’s within my power to do to get myself calm?” So the less we can react, the better—and the more we think things through, the more positive the outcome will be. Thinking helps us to be calm and breathe; calm helps us to get to better thinking. Observing ourselves helps activate the thinking part of the brain and reduces the kind of “emotionality” that gets in the way of better thinking.
That’s really what we’re talking about here: responding thoughtfully rather than simply reacting. Someone once said, “Response comes from the word ‘responsibility.’” So it’s taking responsibility for how we want to act rather than having that knee-jerk reaction when our buttons are pushed. And if we can get our thinking out in front of our emotions, we’re going to do better as parents. And that’s really the goal.
Have you ever thought about it? Why do parents allow themselves to lose it when they are angry with their children?
When we do that, we are allowing the behaviour of our children to determine how we behave rather than the other way around. When we allow our emotions to get in the way of common sense, we not only send the wrong message to the child, but we also create bigger problems.
This is when it is really tought to be a parent because we have to be in control of our emotions especially in front of the children who would copy the way we handle difficult situations.Most parents have these momements, but not all parents handle them in ways to calm the situation and at the same time use the moment as a teaching moment.
Here are some things that parents can consider to remain calm, when angry.