Anger Management

Anger Management Strategies

Anger Management 

•Becoming angry does not make you a bad person. Everyone gets mad on occasion. However, how you deal with and express that rage is where the problem lies.

•More often than not, we can fly off the handle at the slightest provocation when the real root of the anger has nothing to do with the situation that triggered it!

•No one can make you angry. Just like no one can make you happy. Anger is just an outlet for other emotions that we aren’t dealing with in an appropriate manner.

•Learning how to deal with this disorder is what Anger Management Strategies is all about.

 

Anger 

•Some people have a lot of anger from many different things, and when they get angry they handle it in different ways.

•So me and my friends are going to teach you how to control your anger

  

Strategies to Overcome Anger 

•Slowly repeat a calm word or phrase such as "relax," "take it easy." Repeat it to yourself while breathing deeply.

•Use imagery; visualize a relaxing experience, from either your memory or your imagination.

•Non-strenuous, slow yoga-like exercises can relax your muscles and make you feel much calmer.

•Breathe deeply, from your diaphragm; breathing from your chest won't relax you. Picture your breath coming up from your "gut."

•Slow Down

Often when people get angry they ratchet up their activities, which makes them feel even angrier. They speak, drive, and move quickly in response to the fight-or-flight syndrome caused by increased adrenaline from an emotional or physical trigger. In picking up the pace, people sometimes forget to slow down and deal with corresponding issues one at a time. Instead, they jump into an argument looking for blood. The next time you get heated and ready to quarrel, force yourself to slow your pace and calmly assess the situation. Then you may feel calmer when it’s time to take action.

Step Back 

When you get involved in a dilemma, a typical reaction is to try and jump in and put out the fire. But your best course of action could be to step back and reflect on what’s going on. Don’t rush to respond in a way that could escalate tensions or provoke an offensive response. Let others present have their say and try to understand all the perspectives before taking your turn to offer an opinion. Try to view the facts objectively by seeing the “big picture” when you sidestep the immediate feelings of anger that may be sabotaging your communication.

Take a break.

There are times when stepping back may not be enough. Stress may be igniting several people’s emotions to create a confusing situation. This would be the perfect opportunity to suggest that the group, or people involved, take a break. Depending on the size of the problem and the time remaining for discussion, the break could last just five minutes to cool everyone down, or the meeting may need to be rescheduled, by which time everyone should be in better control of their mood and will have had time to think about the problem at hand.

Rewind the situation.

When you start feeling hot under the collar, think back on what led you to this state. Was it something a person said? Could it be a past problem triggered by a current issue? Give yourself time to consider why you feel upset and what you should do to handle it in the most effective and appropriate way. You may have to replay the scenario a few times to understand why it impacted you negatively and fueled your rage. This may help you avoid a similar anger reaction in the future.

Walk About

If possible, try walking for a few minutes to work off anger rather than take it out on someone. Walk the dog, stroll around the block, or head off toward the water cooler to stretch your legs. Your anger will drain somewhat in response to the energy and attention required to move around. Avoid walking tensely or very rapidly, which may actually feed anger in some individuals, especially if you continue brooding on the source of your tension while walking. If you can get in the habit of taking 30-minute walks several times a week, your overall state of mind may improve and you could experience fewer, less intense bouts of anger. As always, check with your doctor before beginning a new level of exercise or activity.

Vent to a friend.

When you can arrange it, vent your angry feelings to a close friend or confidante.

Listen first, and then speak.

We have two ears and one mouth for a reason—to listen twice as much as we speak. When you begin getting mad at someone, take time to listen to what the other person has to say. Make sure you understand that person’s viewpoint. In fact, it might be a good idea for you to repeat it back to make sure you get the point. Only then, when you have processed that information and reined in your emotions, should you offer a reply. Listening skills play a significant role in adult anger management.

Smile

That’s right—just smile. Try it now and hold it for five seconds. It’s kind of hard to stay upset, isn’t it? Smiling is one of the best and most affordable anger management tips because you can do it anytime, almost anywhere, and to pretty much anyone. In return, you will feel better for helping someone else feel good. The next time you get angry, try a friendly smile of understanding, appreciation, or patience as you listen to the other side of the story. Give a real smile—not a sarcastic or pretend grin. You will be surprised how easy it is to stop being mad and get into a better mood.

More Strategies

•Learn how to start changing

•Early Warning Signs and Your Triggers

•How to break the patterns

•Taking Time Out

•Relaxation to Counteract Anger

•Learn how to squelch it fast

•One Thing At a Time

•Taking baby steps

•Learning Assertiveness Skills

•Learning Better Communication Technique

•Forgiveness

Anger Management Tips

•ANGER MANAGEMENT TIP #1 Ask yourself this question: "Will the object of my anger matter ten years from now?" Chances are, you will see things from a calmer perspective.

•ANGER MANAGEMENT TIP #2 Ask yourself: "What is the worst consequence of the object of my anger?" If someone cut in front of you at the book store check-out, you will probably find that three minutes is not such a big deal.

•ANGER MANAGEMENT TIP #3 Imagine yourself doing the same thing. Come on, admit that you sometimes cut in front of another person, too ... sometimes by accident. Do you get angry at yourself?

•ANGER MANAGEMENT TIP #4 Ask yourself this question: "Did that person do this to me on purpose?" In many cases, you will see that they were just careless or in a rush, and really did not mean you any harm.

•ANGER MANAGEMENT TIP #5 Try counting to ten before saying anything. This may not address the anger directly, but it can minimize the damage you will do while angry.

•ANGER MANAGEMENT TIP #6 Try some "new and improved" variations of counting to ten. For instance, try counting to ten with a deep slow breathe in between each number. Deep breathing -- from your diaphragm -- helps people relax.

ANGER MANAGEMENT TIP #7 Or try pacing your numbers as you count. The old "one-steamboat-two-steamboat, etc." trick seems kind of lame to me. Steamboats are not the best devices to reduce your steam. How about "One-chocolate-ice-cream-two-chocolate-ice-cream", or use something else that you find either pleasant or humorous.

•ANGER MANAGEMENT TIP #8 Visualize a relaxing experience. Close your eyes, and travel there in your mind. Make it your stress-free oasis.

Here are some other things you can do when you start to feel angry.

•Talk to a friend you can trust

•Count to 10

•Get or give a hug

•Do jumping jacks or another exercise

•Draw a picture of your anger

•Play a video game

•Run around the outside of the house five times as fast as you can

•Sing along with the stereo

•Pull weeds in the garden

•Think good thoughts (maybe about a fun vacation or your favorite sport)

•Take a bike ride, go skateboarding, play basketball - do something active!

By using the strategies  we have shared with you.