- Awareness: Aware that I am angry. What is my body telling me. Naming our emotions.
- Acceptance: I can accept it is O.K. To be angry. Moving from “you made me angry” to ” I am angry”. Finding safe/non-violent ways to express it.
- Analysis: Moving it closer to when it is happening. Ask yourself – what is the source, function and cause of your anger. “If I was not feeling angry right now, what would I be feeling?” The purpose of this is to help you determine what you are going to do with the anger. Finding choices.
- Appropriate action: ‘Pro-Active’ as compared to ‘reactive’. Look at different behaviors of handing your anger.
- Appreciation: “Knowing I’ve done the best I can in this situation”. To learn to be gentle with one’s self.
The first step in ANGER MANAGEMENT is to get to know your anger by recognizing its symptoms.
Expressing your anger in a healthy way
- Release of energy build up (walking, jogging, running, swimming, other non-violent sports)
- Relaxation techniques (listen to music, reading, petry, yoga, Tai Chi, coloring, aerobics, writing)
“Think my way into a New way of acting”
“Change thoughts, change actions”
- After: cognitive repatterning – replays (Redoing anger in inner drama)
- Before: cognitive rehearsal (Preparing for stress situation)
- During: 1) Cognitive self talk, 2) Deep breathing, 3) Coounting in own mind, 4) Being aware of our own body – Blushing, 5) Being aware of our own triggers, 6) How am I going to express myself to be clear and respect you? – “I” statements/Assertiveness