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ANGER MANAGEMENT

HOW DO I DO IT?

ANGER MANAGEMENT
◗ Skills needed in dealing with your anger:
2. Identify a range of feelings including anger
3. Identify aggressive acts by self and others
4. Identify the potential consequences to self and other
from these aggressive acts
5. Identify self-destructive behavior
6. Identify thoughts prior to aggressive acts
7. Identify internal cues to feelings of anger
8. Develop coping mechanisms for dealing with anger
9. Express anger without loss of control

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

3. I learn how to express my anger in helpful ways. I own my feelings. 4. . It is okay to feel angry. 5. Anger is part of being human. ANGER MANAGEMENT ◗ I am in charge of my own feelings: 2.

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

I express angry feelings in ways that are fair to others and me. 3. ANGER MANAGEMENT ◗ I choose to feel good about myself through expressing my feelings. I use fair words…e.g. “I feel when you” . 2.

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

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

Eat right. 5. Get exercise every day. Learn to relax. 3. 4. ANGER MANAGEMENT ◗ Ways to Keep Cool: 2. . Write about those feelings. 7. 6. Get enough sleep. Know your feelings.

. Learn to forgive and forget. Choose friends who make you feel good. Find fun distractions. 6. Make good decisions about what you see and hear. 3. 7. 5. Take a time out. Find a quiet place. 4. ANGER MANAGEMENT ◗ Ways to Keep Cool: 2.

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

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

I express my feelings and then try to work things out. Blaming is a way of not respecting people. ANGER MANAGEMENT ◗ I stop blaming others and myself. 3. Blaming only keeps people upset. . 4. 2.

ANGER MANAGEMENT ◗ Identify thoughts prior ◗ You did that on purpose… to aggressive acts: ◗ 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 ◗ Stomach gets tight/upset to feelings of anger: ◗ Heart is beating faster ◗ Clenching fists ◗ Feel myself getting flushed ◗ Pressure on my temples ◗ Sweaty palms ◗ Clenched jaw .

ANGER MANAGEMENT ◗ I don’t have to hold on to my anger. I talk about hurt and angry feelings. I discuss my words and actions that hurt others. 4. I look for someone to discuss my anger. . I find ways to let it go 3. 2. 5.

Stop and think! 5. Know your body’s anger signs. Decide what to do. 6. Cage your rage…it’s your choice. . ANGER MANAGEMENT ◗ Steps to taming anger 2. 3. Know what pushes your buttons. 4.

5. 4. 2. 3. ANGER MANAGEMENT ◗ I take power. . I stand up for myself and others being hurt. I learn to defeat negative self-talk. I feel good about learning about myself. I am strong when I use fair and firm words instead of fists.

. 4. and actions. “Bullying” hurts everyone. 2. I stop hurting people with my words and actions. words. I take ownership of the hurtful things I do and say. 5. 3. ANGER MANAGEMENT ◗ I remember that people are precious. I watch my thoughts.

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

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 .