Anger Control Plans

Anger Control Plans

Up to now the group has been focusing on how to monitor anger. In the first session, you

learned how to use the anger meter to rate your anger. Last week, you learned how to identify

the events that trigger your anger, as well as the physical, behavioral, emotional, and cognitive

cues associated with each event. In this session, you will begin to develop your own anger control

plans and learn how you can use specific strategies, such as timeouts and relaxation, to

control anger. Some people refer to their anger control plans as their toolbox and the specific

strategies they use to control their anger as the tools in their toolbox.

An effective set of strategies for controlling anger should include both immediate and preventive

strategies. Examples of immediate strategies include timeouts, deep-breathing exercises,

and thought stopping. Examples of preventive strategies include developing an exercise program

and changing irrational beliefs. These strategies will be discussed in later sessions.

Timeouts

The timeout is a basic anger management strategy that should be in everyone’s anger control

plan. A timeout can be used formally or informally. In its simplest form, it means taking a few

deep breaths and thinking instead of reacting. It may also mean leaving the situation that is

causing the escalation or simply stopping the discussion that is provoking your anger.

The formal use of a timeout involves our relationships with other people. These relationships

may involve family members, friends, and coworkers. The formal use of a timeout involves having

an agreement, or a prearranged plan, by which any of the parties involved can call a timeout

and to which all parties have agreed in advance. The person calling the timeout can leave

the situation, if necessary. It is agreed, however, that he or she will return to either finish the

discussion or postpone it, depending on whether the parties involved feel they can successfully

resolve the issue.

A timeout is important because it can be used effectively in the heat of the moment. Even if a

person’s anger is escalating quickly as measured on the anger meter, he or she can prevent

reaching 10 by taking a timeout and leaving the situation.

A timeout is also effective when used with other strategies. For example, you can take a timeout

and go for a walk. You can also take a timeout and call a trusted friend or family member

or write in your journal. These other strategies help you calm down during your timeout period.