anger management

Evaluation Your Angry Situation You have now learned to gain anger awareness, stop your immediate response, and calm yourself down. If you have done these steps correctly, by this point you should be in a position where your head is calm and you are ready to think. Before you take action, it is important to…

Positive Coping of Anger: Calm Self At this point you have learned several tools that will help you calm yourself down when you are upset. However, I should say a word of warning here. Many people try these tools one time and conclude they don’t work. I hear things like, “I did the breathing once…

Positive Ways To Cope: Exercise Exercise is also an option for positively coping with anger.  Although not always practical in the moment, if you find that you have tried the other tools and you are still angry, you can use exercise to help. It may help to go for a walk around the block or…

Positive Anger Management Coping: Distraction After you have practiced a couple cycles of breathing you should start feeling better.  If you find that you are still upset, distraction is a good technique. The purpose of distraction is to take your mind off of the present topic and to think about something else other than the…

At this point you should have taken space and given yourself some time.  So you have a quiet place to yourself.  The next step is to practice deep, controlled breathing. This exercise will help you learn a new way to calm down and control your nervous, stressed, and anxious feelings and help eliminate some of…

Time helps you cool down and think more clearly.  When used well, time helps us raise our IQ back to normal. To use time properly, take a few minutes away from whatever is going on.  Take some physical space, and then give yourself the time you need to calm yourself down before you reengage.  Don’t…

To calm yourself down, you will need to learn some positive ways to teach your body to calm down when you are upset.  The first rule of positive coping is: don’t hold it in.  Avoidance is a negative coping strategy, and so dealing with your anger is important.  it’s normal to fee sadness, anxiety, anger or…

Avoidance is another very popular negative coping strategy.  The basic idea is that when a problem happens you pretend like it didn’t.  You move on. You sweep it under the rug.  You ignore it. Some people avoid by staying really busy.  If you stay busy enough then you don’t have to think about it and…

We get angry when we come to the conclusion that something is wrong.  It happens like this: Something happens (trigger situation) I think about it in a certain way (trigger thought) I conclude that there is an injustice (something is not fair or wrong) Because of this injustice I feel victimized (taken advantage of, devalued,…

Take care of yourself emotionally.  If you are in a good emotional state you will be less likely to get angry.  If you are emotionally bankrupt just about anything will set you off. Some ways to improve your emotional health: Cultivate emotional supports Spend time serving others Rest Laugh Create healthy personal boundaries for yourself…