Anger Management Techniques

1. Drain the Brain

WHEN to use:

q When your temper begins to flare.

WHAT does it do:

q Mentally challenge yourself before taking out your anger

on others

HOW?

q Ask yourself these questions:

o WHAT is the source of my irritation?

o WHAT is the degree of my anger?

o WHAT is the other person’s actual role in the

situation?

§ Turn the circumstances around to see how you

would want to be treated if the other person

felt as you do.

These mental gymnastics can help you regain control over

runaway emotions before they escape and cause external

damage.

2. Walk It Off

WHEN to use:

o In those moments when you feel the familiar rage start to

rumble, excuse yourself if others are present and take a

quick walk down the hall or outdoors, depending on

whether you are at home or at work, and the weather

conditions.

o Even a 5-10 minute stroll, especially one that is fastpaced,

will help to cool your irritation as you practice the

fight-or-flight strategy by escaping the potential conflict,

which is one of the more popular and useful anger

management techniques.