Anger Management Strategies

Here are some proven strategies to help you manage your anger. See which ones work best for you:

Recognize angry feelings –Ask yourself: Where is this anger coming from? What are the external and internal triggers involved?

Relaxation –Deep breathing and relaxing imagery can defuse anger (See Beating Stress Virtual Pamphlet).

Cognitive Restructuring –Changing the way you think. When you’re angry, you tend to think in highly exaggerated, colorful terms. Try replacing these with more rational ones.

Better Communication –Don't jump to conclusions! When in a heated discussion, don't say the first thing that enters your head. Slow down, think carefully, and listen carefully to the other person before answering.

Use Humor -Imaging silly scenes or people can defuse anger. However, don't try to laugh off anger, and don't use harsh, sarcastic humor.

Change your Environment –Your external surroundings or situations could be frustrating you. Identify the instances that continually anger you, and take small steps to change the situation or your reaction to it.

Think about your reactions after the conflict or situation has occurred - Ask yourself – What worked? What did I do right? What could I do differently? What could I do next time to make things go more smoothly?

Accept your natural, healthy feelings of anger – Accept how you have handled anger in the past and learn how to handle it in the future.

A Personal Exercise –Think about a situation where you became angry and lost control. Identify the triggers. What could you have done differently? What do you plan on doing in that type of situation in the future?

 

Last Updated: 8/13/14