10 Anger Management Techniques

1.  Attempt to predict situations in which you get angry in.

2. Slowdown…. .. When you are angry your body is in heightened state (flight or fight).  Allowing this to build up makes it more difficult to stop anger episodes.  Picture yourself going downhill.  The further downhill you get, the more difficult it will be to stop.

3.  Challenge the thoughts that got Challenge the thoughts that got you to the state of anger.  Are they rational?  Can you look at same situation and come up with different conclusions.

4. Distract yourself… the longer you mull over the incident the more likely you are revisiting the situation that got you angry.

5.  Take deep, slow breaths.  This allows your body to step back from heightened state.

6.   Evaluate your sleep.  Poor sleep could contribute to anger problems.

7.  Involve yourself in a physical pursuit.  Martial arts, running, and weight lifting are just a few that may help direct your anger in a more constructive way.

8.  Start the day with a daily affirmation.  Starting on a positive thought could help with your commitment to going through the day managing your anger.

9.   Walk away.  Staying in anger situation could further exasperate your feelings.

10. Listen to music.  This could have a calming effect and take your mind off situation that is angering you.