Anger Management

Tip Number 1

Acceptance that you have an anger problem is crucial to doing something about it.  This means that you are aware that your anger has had negative consequences for you and that you can no longer simply give in to letting loose with it.  Planning what to do when your anger gets triggered is the first step to controlling it.  Start by making an inventory of all the situations and places you get angry regularly and what you can do in each to slow the process down.  Perhaps excusing yourself momentarily or just stepping away for a minute will help.

Tip Number 2

Once you are able to step back from your anger, you can begin to ask yourself if the long-term consequences you will suffer are worth the "pleasure" of foisting your anger on someone.  If it really is worth it, then go ahead with it.  In most cases, however, it won't be.  Thinking ahead to what the consequences are, and thinking back on what consequences already have been destructive to you, will lessen this momentary pleasure.  Seeing yourself in the future reacting differently to all the different situations you compiled will help reinforce these rational considerations.

Tip Number 3

WAIT    TO    REACT!  See if you can wait just a few minutes, and then just a few minutes more, and then a few more.  The limbic (emotional) system of the brain takes about an hour to calm down.  If the reason for your anger is still important, then it can hopefully be discussed  in a more rational way at some time later.  It may even be helpful to wait a day to talk about it.  But definitely talk about it.  

Tip Number 4

Take time out during your day to relax by using meditation, relaxation techniques, or just visualizing a pleasant scene.  Regularly engaging in these techniques calms the system, making it difficult for anger to even get a foothold in your consciousness.