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ANGER MANAGEMENT

HOW DO I DO IT?

ANGER MANAGEMENT

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Skills needed in dealing with your anger:
Identify a range of feelings including anger Identify aggressive acts by self and others Identify the potential consequences to self and other from these aggressive acts Identify self-destructive behavior Identify thoughts prior to aggressive acts Identify internal cues to feelings of anger Develop coping mechanisms for dealing with anger Express anger without loss of control

ANGER MANAGEMENT • Identify a range of • Embarrassment feelings including anger: • Excitement • Disappointment • Jealousy • Fear • Helpless • Sadness • Left-out .

I am in charge of my own feelings: I own my feelings. I learn how to express my anger in helpful ways. It is okay to feel angry. . Anger is part of being human. 3.ANGER MANAGEMENT • 1. 2. 4.

ANGER MANAGEMENT • Identify aggressive acts shown by self and others: • • • • • • • • • • Throw something Kick someone or something Get in someone’s face Shoving. grabbing. hitting Break something Call someone names Give someone a dirty look Silent treatment Get others to “gang up” Spread rumors .

g. I use fair words…e. 1. 2.ANGER MANAGEMENT • I choose to feel good about myself through expressing my feelings. I express angry feelings in ways that are fair to others and me. “I feel when you” .

3. . 2. I control how I let my anger out. 1.ANGER MANAGEMENT • The more I learn to take care of my anger the more powerful I become. I need to control what I do with my anger. I practice cooling off. 4. I watch my thoughts.

• Anger is an emotion. . • Aggression is acting out inappropriately and is not ok. It is ok to be angry.ANGER MANAGEMENT • Know the difference between anger and aggression. Learn to check your aggression and express your anger appropriately.

3. 6. • Ways to Keep Cool: Get exercise every day. Eat right. 2. Know your feelings. 4. Get enough sleep. Write about those feelings. Learn to relax.ANGER MANAGEMENT 1. . 5.

Find fun distractions. 8. Learn to forgive and forget. • Ways to Keep Cool: Find a quiet place. 9. 12. 10. Take a time out. Choose friends who make you feel good.ANGER MANAGEMENT 7. . 11. Make good decisions about what you see and hear.

ANGER MANAGEMENT • Identify potential consequences of your anger to others and yourself…what can that mean for you? • Physical harm to someone or self • Destruction of property • Loss of family/friends • Loss of job • Loss of social privileges • Going to jail • Getting a bad reputation .

ANGER MANAGEMENT • Identify self-destructive behavior…How does that help or hurt you? • Negative self-talk • Blaming everyone else • Taking everything personally • Assuming • Overeating. drinking • Driving recklessly • Taking drugs • Looking for fights • Feeling outraged .

Blaming is a way of not respecting people. I express my feelings and then try to work things out.ANGER MANAGEMENT • I stop blaming others and myself. Blaming only keeps people upset. 1. 2. 3. .

ANGER MANAGEMENT • Identify thoughts prior to aggressive acts: • • • • • • • • • You did that on purpose… You wanted to hurt me… You deserve this… You never even asked me… You’re being unreasonable… You think you’re so good… I’ll show you… You started it… There’s no justice… .

ANGER MANAGEMENT • Identify internal cues to feelings of anger: • • • • • • • Stomach gets tight/upset Heart is beating faster Clenching fists Feel myself getting flushed Pressure on my temples Sweaty palms Clenched jaw .

ANGER MANAGEMENT • 1. 2. I find ways to let it go I talk about hurt and angry feelings. . 3. I look for someone to discuss my anger. 4. I discuss my words and actions that hurt others. I don’t have to hold on to my anger.

Steps to taming anger Know what pushes your buttons. . 5.ANGER MANAGEMENT • 1. 2. 3. Stop and think! Cage your rage…it’s your choice. Decide what to do. 4. Know your body’s anger signs.

I feel good about learning about myself. 2. I learn to defeat negative self-talk. 4. . 3. I am strong when I use fair and firm words instead of fists.ANGER MANAGEMENT • I take power. 1. I stand up for myself and others being hurt.

ANGER MANAGEMENT • 1. 4. I take ownership of the hurtful things I do and say. I stop hurting people with my words and actions. words. 2. and actions. . I remember that people are precious. “Bullying” hurts everyone. I watch my thoughts. 3.

Evaluate the solution 7. 3. Make changes if necessary . Calm down Name the problem Find solutions Pick the best solution Congratulate yourself 6. 4. 5. 2.ANGER MANAGEMENT 1.

controlling your anger and avoiding aggressive behavior? • Well…(then click) .ANGER MANAGEMENT • Can you identify any of the steps in resolving conflict.

ANGER MANAGEMENT • • • • • • • Calm down Show mutual respect Name the problem Find solutions Choose the best solution Congratulate yourself Review the solution that was picked .