Coping with Anger

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Coping with Anger

• Staying in Control

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What is anger?

• Feelings?
• Behaviors?
• Thoughts?
• Physical symptoms?

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What really bugs you?

• In your notebook, list about 5-6 things that make
  you angry.
• Rate your anger as low. medium, or high.

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• People feel angry when they feel out of control.
• People get angry when they want something they
  cant get.
• It is important not to bottle up angry feeling
  inside.
• Instead you should find ways to calm yourself.

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Staying in Control

• The Warning Light
• Picture a light inside your head. Imagine that it
  flashes a warning when you need to stop and think
  before speaking or acting.
• 2. Remember to check your light whenever you are
  in a situation that is making you angry.

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Counting to 10

1. Take a deep breath and start counting slowly to
   yourself.
2. Keep listening to the other person as you count.
   Dont provoke him or her by revealing what you
   are doing.
3. Look the other person in the eye.

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Self-Statements

• Sometimes just telling yourself not to get
  angry can help keep you calm.
• Examples
• I dont have to let this get to me.
• I dont need to fight about this.
• I can handle this,
• I can stay calm.
• I enjoy feeling calm and in control.

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Reframe

• Get a picture of the situation thats making you
  angry. Then put a different frame on it. As
  yourself questions like these
• Is this worth getting angry about?
• Am I sure this person is really out to hurt or
  insult me?
• Is there another way to get what I want?

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Summary

• Feeling angry is a normal reaction to threatening
  situations
• Many situations can provoke anger in people.
• Anger has recognizable symptoms.
• Allowing anger to get out of control can escalate
  conflict
• Techniques exist which can help people control
  their anger.