Unit 13.00: Anger Management in the Final Session -- What To Do When I Feel Angry...

 Well, What did I Learn About My Anger and How To Handle It?

  If I start noticing my Anger Cues popping up, then I probably should do the following:

-- Remember: Anger is a Feeling.  It does not have to Rule My Life.

-- Step Back -- Walk Away Peacefully -- Get Completely Away from the Situation

-- Try to Go somewhere where I can Relax 

-- Do some Deep Breathing Exercises / Meditate on it maybe / Think About it.

-- Reach out to a Supportive Friend if needed.

-- Process my feelings about the situation.  

-- Reflect On What I really would want this moment to mean to me or to be remembered for...

-- Separate what Must Happen; from what Must Not Happen.

-- Separate what needs to be done now from what does not Need to be done right now.

-- Distinguish between what I can do and what I cannot do in order to feel better / And even between what I should do and what I should not do to feel better.

-- Figure out what I should do right now -- If Anything.

-- Then proceed cautiously and carefully one minute at a time... one hour at a time... and one day at a time.

-- Keep in mind as I go along that whatever I do, I need accountable for... accountable to myself more than anyone else.

-- Remember every moment away from acting out in Anger can be a treasured thing.

-- Always be willing to try and Question myself in order to Better Understand my Anger without Trying to Justify any sort of Violence.

-- Learn how to Let it Go.  Read this Collection of Quotations about Forgiveness.

-- Practice Prevention. 

> Stay away from who and what triggers you

> Always try to Sleep on Decisions about Any Reaction if it could be dangerous for anyone.

> Trying and figure out Why I Got So Angry in That Situation? 

> And Remember: It often takes More Courage to Retreat or to Walk Away from a Situation, or to Avoid a Situation; than it Does to Take Your Anger Out on Anyone.

> Try to Get Exercise if you can.

> Always be Willing To Ask For Help. 


A Few Sources of Good Information about Anger Management:

  APA About Anger

  Anger Management Tips from the Mayo Clinic

  25 Tips To Help You Stay Calm

Comments

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