Start by considering these 10 anger management tips.Think before you speak. ... Once you're calm, express your concerns. ... Get some exercise. ... Take a timeout. ... Identify possible solutions. ... Stick with 'I' statements. ... Don't hold a grudge. ... Use humor to release tension.More items...
The three main approaches are expressing, suppressing, and calming. Expressing your angry feelings in an assertive—not aggressive—manner is the healthiest way to express anger. To do this, you have to learn how to make clear what your needs are, and how to get them met, without hurting others.
Five Steps of Anger ManagementAdmit that you are angry, to yourself and/or to someone else.Believe you can control your anger. Tell yourself that you can!Calm down. Control your emotions. ... Decide how to solve the problem. This step only works once you are calm. ... Express yourself assertively. Ask for what you need.
If only you had a six step process to guide you through these kind of situations.1) RECOGNIZE ANGER. The first step to controlling your anger always begins with self-awareness. ... 2) REMOVE YOURSELF. ... 3) IDENTIFY TRIGGERS. ... 4) EVALUATE SITUATION RATIONALLY. ... 5) SELECT AN APPROPRIATE RESPONSE. ... 6) LEARN FROM YOUR EXPERIENCE.
There are three types of anger which help shape how we react in a situation that makes us angry. These are: Passive Aggression, Open Aggression, and Assertive Anger. If you are angry, the best approach is Assertive Anger.
Here are some techniques to help you stay calm.Check yourself. It's hard to make smart choices when you're in the grips of a powerful negative emotion. ... Don't dwell. ... Change the way you think. ... Relax. ... Improve your communication skills. ... Get active. ... Recognize (and avoid) your triggers.
Try these five steps for managing anger in your relationships to have healthier arguments: (1) check the anger beast; (2) when overwhelmed, take a break; (3) arm yourself with tools to zap anger; (4) when calm, re-engage; and (5) rebound from arguments.
Five Steps Toward an Anger-Management PlanStep 1: Identify Cues That Indicate Your Children Are Getting Angry. ... Step 2: Step Back When Anger Starts. ... Step 3: Choose a Better Response than Anger. ... Step 4: Control Rage; Don't Vent It. ... Step 5: Choose Forgiveness, Not Bitterness.
Use these steps to manage your feelings when you get angry at work:Acknowledge your anger. ... Breathe deeply. ... Talk to someone you can trust. ... Get some space. ... Consider how someone you respect would handle this situation. ... Discuss your anger with the parties involved. ... Develop an action plan. ... Focus on being happy.
Patience is the Best Antidote Patience is one of the best antidotes for anger. When you know you are angry, take deep breaths and step away. It allows your mind to clear. This is where the second step to anger management is important.
Some ways of handling your teen's emotions are better than others.Don't snap. Yes, it's difficult not to flip out when your teen yells or says something crazy. ... Press pause. If things get too heated, walk away. ... Listen. ... Model healthy emotions. ... Stop babying your teen. ... Set anger limits. ... Offer constructive options.
Here are some pointers to get you started.Take a look at the impact of your emotions. Intense emotions aren't all bad. ... Aim for regulation, not repression. ... Identify what you're feeling. ... Accept your emotions — all of them. ... Keep a mood journal. ... Take a deep breath. ... Know when to express yourself. ... Give yourself some space.More items...•