Patience is not always something you are born with. You can cultivate it. The word patience does not have the same curb-appeal as gratitude or resilience. However, patience is so tightly knit into the fabric of these other qualities that it is hard to tell whether it is the cause or effect.

 

As a positivity portal, patience is ideal. Patience building strategies can feel more accessible than more abstract characteristics. Practicing patience has an immediate, in-the-moment payoff. You can curtail anger, lower stress, and avoid and resolve conflict.

 

Here are five techniques you can use to cool your temper and develop a healthy approach to heated situations.

 

1. Breathe

If you feel yourself getting impatient, take three or four slow deep breaths. Exhale for twice as long as you inhale.

 

2. Contract and relax.

Progressive relaxation exercises-in which you systematically tense and then relax one muscle group at a time can stop your stress response before it takes over your entire body. Tense your toes for five seconds, then your calves, and so on all the way up to your forehead.

 

3. Manage your expectations.

Recognize when your emotional brain is influencing your expectations of a situation in the form of hopes and wishes. Be realistic about your circumstances and accept what cannot be changed.

 

4. Practice meditation and mindfulness.

A few minutes of meditation a day can reboot your brain and improve your outlook. If you do not know how to meditate, download an app that guides you through the process. You can try Calm or Headspace for starters.

 

5. Make a connection. 

Getting out of your own head and sharing the experience with someone else diminishes frustration. For example, if you were feeling impatient while standing in a line, make a joke to the person next to you. Sharing social interactions allow you to recognize others as fellow humans rather than obstacles in your way.