Anger Management Series - Part 3

Here are a few more tips for handling anger. As mentioned, process and handle your anger, don’t discount it and push it away.Relaxation:

• Try deep breathing exercises.
• Repeat a phrase to relax your self like ‘take it easy’ or ‘you’re ok’ to calm yourself down.
• Use imagery and go to your ‘happy or quiet place’
• Exercise!

Cognitive Restructuring

• Change the way you think.
• Be more rational – “It’s the end of the world” can change to “It’s frustrating but understandable. It’s not the end of the world and overreacting never really fixes anything.”
• Avoid phrases that start or end with never, always, or demand.
• Logic can defeat your anger.

Problem Solving

• Not all anger is displaced.
• Don’t focus on the solution, focus on the process.

Improved Communication

• Don’t act on your conclusions – they might be wrong. Clarify what’s going on by asking and using a conversation.
• Listen to what’s going on.
• Try not to fight back

Use Humor

• Humor can diffuse rage quickly.

Change the Environment

• Give yourself a break!
• Don’t avoid confrontation but don’t put yourself in frustrating situations either.

Use Appropriate Timing for Conversations

• Typically places like in front of the TV or when people are busy aren’t ideal conversation places.
• If you have a confrontation situation then try planning a better place to talk where you can both focus on yourself.

Learn Assertiveness Training

• Take a class on being more assertive rather than confrontational.
• See a counselor for assertiveness training.

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