Anger

Managing anger involves getting your anger reactions to work constructively for you, rather than against you.

1. Be Aware of Your Anger.   Begin by recognizing when you are angry.   Pay attention to your body (tension in muscles, knot in stomach, increased heart rate, etc.)
2. Calm Down to Control Your Anger Reaction.   Calming down allows you to understand your anger before you react in ways you might regret.   This is especially important with chronic/explosive anger.
   • Take a few deep breaths, inhaling slowly through your nose and slowly releasing it through your mouth.   Focus on the cool air you are inhaling and the warm air you are exhaling.
   • Slowly count to ten.
   • Take a walk around the block, counting your footsteps.
3. Don't Ruminate Over the Situation.  Either change the situation or accept it.   Dwelling on the situation only increases the anger.   Give yourself a time-limit for feeling angry (e.g. 30 minutes).
4. Keep a Sense of Humor.  Humor can diffuse anger.   Take your feelings seriously, but keep the situation in perspective.   Laughing at yourself reduces stress and tension.