TAKE TIME OUT.
TALK ABOUT HOW YOU FEEL.
TALK ABOUT HOW YOUR BODY FEELS.
TALK TO SOMEONE.
USE AS MANY WORDS AS YOU WISH.
RELAX TENSE MUSCLES.
WRITE DOWN HOW YOU FEEL.
MOVE YOUR BODY.
HOW DOES IT FEEL?
DISCOVER ANGER MANAGEMENT
POUND A PILLOW.
DRAW ON A PIECE OF PAPER AND TEAR IT UP.
DRAW A PICTURE AND STOMP ON IT.
THINK OUT LOUD TO SOLVE YOUR PROBLEMS.
DO YOU FEEL CALM,
OR DO YOU WANT TO THINK ABOUT IT LATER?
1. Write out clear statement: “I’m angry because……….”
2. Study your anger. Make a list of reasons why it makes you angry.
- Visualize yourself in a room with the person. Write down what you would say to that person.
3. Put yourself in the other person’s shoes. Allow yourself to be “wrong” sometimes.
4. Avoid blaming, attacking, or bringing up other grievances.
5. Use “I” statements. “I get angry when…” Blaming statements often start with you. “You never…” Blaming leads to defensiveness and more anger.
6. Can the situation be changed or avoided in the future?
- If the answer is YES, think about how can be accomplished. If the answer is NO, work toward acceptance. Remember you can’t control other people’s behavior, but you can control the way you respond.
7. Use relaxation techniques such as deep breathing, exercises or imaginary focusing on a peaceful place, thought, or sound.
8. Write a letter to the person with whom you are angry. Refrain from delivering the letter for a few days. When you review it, you may decide to take another approach.
9. Find a physical outlet for anger, such as exercise or housework.
10. Set a time limit for anger. Then let it go.
WHAT TO DO WHEN YOU ARE ANGRY?
One important Note:
- How does your body feel?
When you are angry, do the following:
1. Time out (agree on time before).
2. Calm Down
§ Breathe deeply
§ Count backwards slowly.
§ Think nice thoughts.
§ Talk to yourself.
3. Think out loud to solve the problem.
4. Think about it later:
§ What made me angry?
§ What did I do?
§ What worked?
§ What did not work?
§ What would I do differently?
§ Did I do a good job?