2 Understanding Anger Neither GOOD nor BAD Healthy and normal to feel angryBecomes PROBLEM when it harms you or otherExpress without hurting othersMastering the art of anger management takes workBetter relationships, achieve your goals, live healthier life
3 Myths about AngerI shouldn’t “hold in” my anger. It’s healthy to vent and let it outAnger, aggression and intimidation help me earn respect and get what I wantI can’t help myself. Anger isn’t something you can controlAnger management is about learning to suppress your anger
4 Why learning to control you anger is important Out-of-control anger hurts your physical healthOut-of-control anger hurts your mental healthOut-of-control anger hurts your careerOut-of-control anger hurts your relationships with others
5 Explore what’s really behind your anger Anger is often a cover-up for other feelingsYou have a hard time compromisingYou have trouble expressing emotions other than angerYou view different opinions and viewpoints as a personal challenge to you
6 Be aware of your anger warning signs and triggers Pay attention to the way anger feels in your bodyKnots in your stomachClenching your hands or jawFeeling clammy or flushedBreathing fasterHeadaches
7 Identify the negative thought patterns that trigger your temper OvergeneralizingObsessing on “shoulds” and “musts”Mind reading and jumping to conclusionsCollecting strawsBlaming
8 Learns way to cool down Focus on the physical sensations of anger Take some deep breathsExerciseUse your sensesStretch or massage areas of tensionSlowly count to ten
9 Give yourself a reality check How important is it in the grand scheme of things?Is it really worth getting angry about it?Is it worth ruining the rest of my day?Is my response appropriate to the situation?Is there anything I can do about it?Is taking action worth my time?
10 Find healthier ways to express your anger Pinpoint what you’re really angry aboutTake five if things get too heatedMake the relationship your priorityFocus on the presentChoose your battlesBe willing to forgiveKnow when to let something go
11 When to seek help for anger management Constantly frustrated and angry no matter what you tryCauses problems at work or in your relationshipsAvoid new events and people because you feel like you can’t control your tempergotten in trouble with the law due to your angerled to physical violence
12 If your loved one has an anger management problem Set clear boundaries about what you will and will not tolerate.Wait for a time when you are both calm to talkRemove yourself from the situation if your loved one does not calm down.Consider counseling or therapy for yourself if you are having a hard time standing up for yourself.Put your safety first. Trust your instincts.