How to Control Your Anger: Anger Management Techniques for Beginners
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The document outlines effective anger management techniques, emphasizing the importance of acknowledging anger triggers and learning to manage responses to them. It provides practical strategies for recognizing anger, self-care, and healthier expressions of the emotion. Ultimately, it encourages individuals to take control of their anger to improve their relationships and overall quality of life.
How to Control Your Anger: Anger Management Techniques for Beginners
- 2. INTRODUCTION • Anger may make you feel as though you are powerful, in control • The truth is that if strong emotions cause us to do or say things we later regret, our emotions are in control, not our rational mind • If you’ve been struggling in your relationships at home or work because anger just seems to get the better of you, it’s time to learn how to manage your anger so you can live your best life http://eternalspiralbooks.com/how-to-control-your-anger-effective-anger-management-techniques-basics-for- beginners 2
- 3. 1: DO YOU HAVE A TEMPER? • The first step to any positive change in your life is to admit that you have a problem in the first place • Maybe you’ve had conflict at home or work recently which seems to have come out of nowhere and blown out of all proportion • Or maybe you’ve lost friendships and family members avoid you because you have a ‘short fuse’. http://eternalspiralbooks.com/how-to-control-your-anger-effective-anger-management-techniques-basics-for- beginners 3
- 4. 2: WHAT IS ANGER MANAGEMENT? • Anger management is NOT about trying to suppress anger and pretend it doesn’t exist. • It’s about understanding anger, spotting it on the horizon, and trying to head it off at the pass before it invades your life at that moment and damages you or someone important to you • If you find yourself saying or doing things you don’t mean, it’s time to learn how to manage your anger productively http://eternalspiralbooks.com/how-to-control-your-anger-effective-anger-management-techniques-basics-for- beginners 4
- 5. 3: COMMON TRIGGERS FOR ANGER • Once you admit you have an anger issue, it’s time to spot your triggers • What sets you off? • Is it people • Places • Things? • What happens when you come across a particular trigger? http://eternalspiralbooks.com/how-to-control-your-anger-effective-anger-management-techniques-basics-for- beginners 5
- 6. 4: SPOTTING THE ANGER BEFORE IT REALLY STARTS • Once you know what your triggers are, you can use a range of strategies to deal with the anger • You can avoid the trigger • Re-frame the trigger so it doesn’t make you angry • Understand that you have choices as to whether you are going to follow your anger and act out on it or not http://eternalspiralbooks.com/how-to-control-your-anger-effective-anger-management-techniques-basics-for- beginners 6
- 7. 5: EFFECTIVE ANGER MANAGEMENT SKILLS • Once you understand that you are not powerless in the grip of your anger and that you have choices, it will be much easier to manage your anger effectively • Everyone is different, and every situation is different in terms of the degree of anger and why it arises, but learning a range of skills should help you feel the anger, but not act out because of it http://eternalspiralbooks.com/how-to-control-your-anger-effective-anger-management-techniques-basics-for- beginners 7
- 8. 6: EFFECTIVE STRATEGIES FOR TAMING YOUR TEMPER STRATEGIES • These include: • Understanding your anger • Better self care • Spotting your stressors • Examining underlying issues • Making smarter choices • Banishing mind chatter, and more http://eternalspiralbooks.com/how-to-control-your-anger-effective-anger-management-techniques-basics-for- beginners 8
- 9. 7: OTHER EFFECTIVE WAYS TO MANAGE YOUR ANGER • There are many strategies and tactics that can help you manage your anger better • Exercise • Stress relief • Re-framing • Learning to forgive • Learning to let go • Get help if you need it, and more http://eternalspiralbooks.com/how-to-control-your-anger-effective-anger-management-techniques-basics-for- beginners 9
- 10. 8: HEALTHIER WAYS OF EXPRESSING ANGER • Sometimes it is appropriate to express anger • It’s just a case of learning how to express it in an appropriate way • I’m angry is one way to say it • I feel the emotion of anger is better because it distances you from the feeling • You make me angry-no one MAKES you anything. Own the feeling and take responsibility for it http://eternalspiralbooks.com/how-to-control-your-anger-effective-anger-management-techniques-basics-for- beginners 10
- 11. 9: MOVING ON FROM ANGER • Once you have spotted the anger, you have a number of choices for moving on from it • They include: • Analyzing the situation • Facing reality instead of rejecting it • Thinking positively • Realizing there are 2 sides to every story • Not jumping to conclusions http://eternalspiralbooks.com/how-to-control-your-anger-effective-anger-management-techniques-basics-for- beginners 11
- 12. CONCLUSION • In the grip of anger, we will make the best speech of our lives that we will ever regret • If you’ve been saying or doing things as a result of anger that you are unable to control even with a range of self-help strategies like counting to ten, it’s time to learn more about anger management and how it can help you live your best life • To your best self! http://eternalspiralbooks.com/how-to-control-your-anger-effective-anger-management-techniques-basics-for- beginners 12
- 13. FOR MORE INFORMATION, PLEASE VISIT: • http://eternalspiralbooks.com/how-to-control-your- anger-effective-anger-management-techniques- basics-for-beginners/ http://eternalspiralbooks.com/how-to-control-your-anger-effective-anger-management-techniques-basics-for- beginners 13
- 14. CREDITS • With thanks to Joan Mullally for creating this deck and Annabelle Stevens for the content. http://eternalspiralbooks.com/how-to-control-your-anger-effective-anger-management-techniques-basics-for- beginners 14