Many times, these feelings lead to anger and becoming enraged is the last thing that anyone needs when living in close quarters.

It is a skill to recognise when your feelings are moving towards a potentially harmful reaction to a situation, but it is a skill that everyone should learn.

Once the signs are recognised, there are ways to manage and defuse your intense reactions.

This is a simple routine to distract yourself when experiencing anger that has led to a meltdown.

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This routine should take 5-minutes at the most.

A commitment to deliberate practice will lead to better emotional regulation.

1. Safety: The most important first step.

Make sure that you are in a safe place when you feel your anger rising.

You can't manage anger if you are still in the situation.

It is best to walk away and explain your actions at a later stage, once you are calm.

Your toilet is a great option, as it is a private and lockage space.

Your car is another.

The best option is for somewhere comfortable, but anywhere where you are out of harms' way and away from the trigger will be suitable.

2. Breathe: Use the 4-7-8 Breathing Technique.

Sit or lay in a comfortable position.

Exhale slowly until lungs empty.

Inhale through nose 4 counts.

Hold your breath for 7 counts.

Exhale through your mouth for 8 counts.

Repeat 4-8 times

3. Picture it:

Imagine your happy place.

It might be the beach hearing the waves, or in the quiet woods listening to the birds.

It may sound like a cliché but it works.

If you have access to some mediation music on your phone, pop in some earbuds and listen while you work your way through the routine.

4. Calm thoughts:

Often when you are enraged your mind will be buzzing and your thoughts loud and intrusive.

Deliberately thinking other calming thoughts over and over can break through the noise and allow you to think about the potential consequences of violent actions.

You can "trick" your brain into feeling calmer but saying either out loud or in your head "I am calm. I am at peace."

Repeat 10 times.

5. Shake it off:

Anger can have physical effects on your body.

Often your hands will clench, or your neck and shoulders tighten.

Holding onto this tension is not great.

You can shake the tension out, literally.

Shug your shoulders, tilt your head to each side, swing your arms around, shake out your legs.

It looks a bit silly but it is better to look silly than to say or do something you may later regret.

Remember: Anger is a completely normal emotion that we all feel from time to time, but it is never okay to take out your anger but hurting someone or damaging property.

Talk to a professional counsellor to assist in recognising the signs or triggers for your anger and learn how to regulate your strong emotions.

If you are experiencing domestic violence, please contact Safe Steps on 1800 015 188 or safesteps@safesteps.org.au, available 24/7.