Summarize the following:
If you start dwelling on the person you hate, keep busy. Do an activity to distract yourself, if you can't get the person or your negative feelings out of your head. Get some work done, listen to music, exercise, doodle or draw, write or journal, or read a book, newspaper, or magazine. Try relaxing and clearing your thoughts when you notice yourself getting angry or dwelling on the person. Inhale slowly as you count to 4, hold for a 4 count, then count to 4 as you exhale. Keep taking slow, deep breaths for at least 90 seconds, or until your mind has switched gears.  Focus on relaxing imagery as you breathe, like a beach or comfortable place from your childhood. Visualize your negative emotions passing away with each breath. When someone hurts you, it’s tough to get them out of your head. Taking a break to clear your mind can help you keep your cool and break a negative thought pattern. Writing can help you release your emotions and order your thoughts. Describe what the person did or what bothers you. Tearing up or burning the letter could help you symbolically let go of your hate.  Sending the letter could escalate the situation, so keep it private. Destroying the letter will help make sure that someone else doesn't stumble upon it by accident. Talking to a close friend or family member will help you blow off steam. Getting a fresh perspective can also give you a better understanding of the situation. Talk to someone you trust in private, and make sure they’ll keep your conversation to themselves. Don’t vent about someone you hate at the place where you interact with them, like school or work. It might get back to the person, or you might end up getting labelled as a gossip or unprofessional. If this person makes a habit of antagonizing you, it is best to seek qualified advice. You deserve a safe environment without someone harassing you. If they are repeatedly, intentionally upsetting you, then it's probably good to get someone to help. Talk to an authority figure. Explain the facts of how this person treated you, what you've tried to do to fix things, and how this is affecting you. Be tactful, clear, and as factual as possible. Then ask for help dealing with it.    Bad example: "Mark is an elitist pig, and I won't put up with it anymore! It's like he's trying to humiliate me on purpose! He's always criticizing me in front of everyone! I need you to do something about him!"  Good example: "I'm trying to get along with Mark, and it's just not working. Often, when I show him my work, he loudly lists off criticisms, often in public. It leaves me feeling humiliated, and I dread going to work because of it. I've never seen him do this to anyone else. I've asked him to give me critique in private, but he refuses. I don't know how to handle this. I could really use some advice." If you have been seriously mistreated by someone, consider seeking some help. If someone deeply wronged or abused you, work with a therapist to sort through your emotions. Seeing a professional is also best if you’re constantly angry or if your feelings of hate interfere with your daily life. Ask your primary doctor or trusted friends and family for a referral to a mental health professional. You can also look for one online or check your insurer’s listing.
Distract yourself. Breathe slowly and deeply when you feel angry. Write a letter to express your feelings, but don’t send it. Vent to people you trust. Ask an authority figure for help. Consider talking to a therapist.