72

HOW DO YOU COPE WITH

YOUR ANGER?
Each of the statements below corresponds to corunon coping methods. Circle
the number that most closely corresponds to how frequentl/you act that way
in difficult situations. Then iotal yorr, ,.o.", for each'section.

I. Withdrawal Oftn Sometimes Rarely Neuer

1. I go to sleep when things get bad. 3210
2. I don't get involved in problems. 321.0
3. I forget important facts. 3210
4. I do anything to avoid facing major
tasks.
5. I never get mentally into what I have
to do. 3 2 10
6. I don't plan ahead. 3 2 10
7. I forget about difficult things I have
to face. 3 10
8. I am cautious and shy away from risks. 3 2 10
9. I avoid challenges. 3 2 10
TOTAL:

II. Internalizing Often Sometimes Rarely Nner

1. I never like to express my feelings. 3210
2. When I'm upset, I tend to keep it in. 3210
3. I get frustrated. 3210
I go off alone when I get upset.
5. I try not to argue even if I feel that
I want to. z
6. I prepare myself for pressure and pain.

TOTAL:
 1?

III. Outbursts
1. I often blame others
Often Sometimes Rarely Neaet
for my problems.
2. I blow up. 32 1g
3. I feel irritable. 32 16
4. I cry it I lose control. 32 16
5. I know when I feel 32 16
angry.
32 1g
TOTAL:

IV. Control
t Often Sometimes Rarely
do one thing wirhout Neoer
lr.1n,l
or two or more I shlould thinkine
u" affi".B
2. I don,t recognize 1 0
my achievements.
3. I put others before 1 0
myself.
J
4. I rarely have fime 1 0
for nyself.
J
5. I worry about things. 1 0
J
5. I don,t have time 1 0
for hobbies.
J z
7. I like to do everything
myself.
I 0
J .)
8. I feel impatient if I 1 0
have to wait. /t
J
9. l'm rushed on most 1 0
thhts.
J
i0. I try to be on time for 1 0
everything.
) I n
TOTAL:
 I
74
I
INTERPRETING YOUR i
PROFILE t
I. Withdrawal L

f
!
:.lfu :*'ffi I'il"Tff :11ry;'#?"il?":'-ffi Hf il'.H,".".-,
Things to do to change:

1. Visuaii-e yourself completing

what you want done
and feel the benefits.

' .Gn'Jiil.:'i:ffHf;::*Tff.vou compiete. A good reering

can deruse
3. Take small steps toward
expressing yourself.

'
'Hi:: li'i $i:[:'#:,fi:i","$;ttro
do Arso rist your rears,
but
5 ].hink of how you felt tl
[:1ff 'T#:;:tt#?".1:tlii,,';f, :1.::"[T:t"J"::."*""1i:"."

II. Internalizing

l{ilIfl 'J{T:.'".,",T[,[,:}$]?;::ffi :?:i,.::i:,r;;::ril:::?r.

rntngs to d.o to change:

1. Write down some reasons

that you thir* you
/uu snoulcl
shouJd not share your
feelings.
2. separate feerings from
o"-".* you're
,^_ ---^making
on yourserf-
3. Understand that you
."rr"^u"ot
obligated a" r,i,.,",r,ri,g"llliT,l"t""o without anyone erse being t
"
4. Don't speculate about
t

whLat others wi.ll think.

 III. Outbursts
If you scored high on Outbursts, this may be the outcome of internalizing
your feelings of helplessness. Shifting blame and responsibility
for outbur"sts
is a self-defeating response to anger.'This is passing tn th"
ange. to anothei,
not addressing the problem.

Things to do to change:

1. Become aware of the emotions that trigger the outbursts.

a Ask yourself why you feel the way you do.

3. Ask yourself if there is a better way to express yourself.

IV. Control
If you-scored high on Control, your behavior is probably Tlpe
A_you try, to
control every situation and to pian for every po.'ribl"
p.'oUte_. Xeeping
control over one's world becomes too much ind creatls
anger and;nxlety.
We become tired and frustrated taking care of
around us.
""".ytf,iig
Things to do to change:

1. Evaluate all priorities and tasks.

2. Confront the fear of not being in control.

3. Look honestly at the beliefs and feelings that are behind your
behavior.