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- It’s the research-proven online guide that reveals the effective tools to help redirect your anger in a more positive direction.
www.health.harvard.edu/mental-health/anger-management
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This workbook aims to help you to: Recognise whether you may be experiencing anger problems. Understand what anger is, what causes it and what keeps it going. Find ways to understand, manage or overcome your anger.
- 611KB
- 28
- Relaxation
- Cognitive Restructuring
- Problem Solving
- Better Communication
- Using Humor
- Changing Your Environment
- Some Other Tips For Easing Up on Yourself
Simple relaxation tools, such as deep breathing and relaxing imagery, can help calm down angry feelings. There are books and courses that can teach you relaxation techniques, and once you learn the techniques, you can call upon them in any situation. If you are involved in a relationship where both partners are hot-tempered, it might be a good idea...
Simply put, this means changing the way you think. Angry people tend to curse, swear, or speak in highly colorful terms that reflect their inner thoughts. When you’re angry, your thinking can get very exaggerated and overly dramatic. Try replacing these thoughts with more rational ones. For instance, instead of telling yourself, “oh, it’s awful, it...
Sometimes, our anger and frustration are caused by very real and inescapable problems in our lives. Not all anger is misplaced, and often it’s a healthy, natural response to these difficulties. There is also a cultural belief that every problem has a solution, and it adds to our frustration to find out that this isn’t always the case. The best atti...
Angry people tend to jump to—and act on—conclusions, and some of those conclusions can be very inaccurate. The first thing to do if you’re in a heated discussion is slow down and think through your responses. Don’t say the first thing that comes into your head, but slow down and think carefully about what you want to say. At the same time, listen c...
“Silly humor” can help defuse rage in a number of ways. For one thing, it can help you get a more balanced perspective. When you get angry and call someone a name or refer to them in some imaginative phrase, stop and picture what that word would literally look like. If you’re at work and you think of a coworker as a “dirtbag” or a “single-cell life...
Sometimes it’s our immediate surroundings that give us cause for irritation and fury. Problems and responsibilities can weigh on you and make you feel angry at the “trap” you seem to have fallen into and all the people and things that form that trap. Give yourself a break. Make sure you have some “personal time” scheduled for times of the day that ...
Timing: If you and your spouse tend to fight when you discuss things at night—perhaps you’re tired, or distracted, or maybe it’s just habit—try changing the times when you talk about important matters so these talks don’t turn into arguments. Avoidance: If your child’s chaotic room makes you furious every time you walk by it, shut the door. Don’t m...
Oct 4, 2024 · Anger is a common and even healthy emotion. But it's important to deal with it in a positive way. Uncontrolled anger can take a toll on both your health and your relationships. Ready to get your anger under control? Start by considering these 10 anger management tips. 1. Think before you speak.
- As soon as you're thinking clearly, express your frustration in an assertive but nonconfrontational way. State your concerns and needs clearly and...
- Instead of focusing on what made you mad, work on resolving the issue at hand. Does your child's messy room drive you crazy? Close the door. Is you...
- To avoid criticizing or placing blame — which might only increase tension — use "I" statements to describe the problem. Be respectful and specific....
- Lightening up can help diffuse tension. Use humor to help you face what's making you angry and, possibly, any unrealistic expectations you have for...
- When your temper flares, put relaxation skills to work. Practice deep-breathing exercises, imagine a relaxing scene, or repeat a calming word or ph...
- Identify Triggers. If you’ve gotten into the habit of losing your temper, take stock of the things that trigger your anger. Long lines, traffic jams, snarky comments, or excessive tiredness are just a few things that might shorten your fuse.
- Consider Whether Your Anger Is Helpful or Unhelpful. Before you spring into action to calm yourself down, ask yourself if your anger is a friend or an enemy.
- Recognize Your Warning Signs. If you're like some people, you may feel like your anger hits you in an instant. Perhaps you go from calm to furious in a heartbeat.
- Step Away From the Triggering Situation. Trying to win an argument or sticking it out in an unhealthy situation will only fuel your anger. One of the best anger management exercises is to remove yourself from the situation if you can.
Aug 29, 2024 · Is your temper hijacking your life and ruining your relationships? Learn how to control your anger issues with these easy-to-use anger management tips.
Effective anger management techniques, controlling anger, anger issues, coping strategies. Learn to manage emotions constructively. Expert guidance for anger management.
Jan 29, 2019 · 1. Count down (or up) to 10. If you’re really mad, start at 100. In the time it takes you to count, your heart rate will slow, and your anger will likely subside. 2. Take a breather....
