Ways to Break Out of Anger
Your Peace of Mind Is Where You Put Your Energy
Author: Lynne Namka, Ed. D.
Identify Your Self Angering Metaphors:
I’m Hot as a Firecracker
I’m an Emotional Yo-yo.
I’m a Time Bomb Ready to Explode
I’m Coiled Ready to Spring
I Have a Short Fuse
I’m a Volcano Ready to Go Off
There’s a Ball of Fire Within Me
I’m at My Breaking Point
I’m a Prisoner of my Anger
I’m a Pressure Cooker Ready to Blow
There Are Red Flames Consuming Me
I Have an Uncontrollable Temper
I’d Rather Be Right Than Happy
I’m an Emotional Roller Coaster
I’m Stuck–I Can’t Let Go–It’s Engraved in Stone
I’m the King/Queen of Denial
Remember When You Are Stressed, You Are More Likely To Become Angry Successful Anger Management Keeps The Stress At A Minimum In Your Life
Positive Things You Can Do With Your Stress Adaptive Coping with Threat and Feeling Overwhelmed
Talk to Friends
Listen to a Relaxation Tape
Play or Listen to Music
Confront Others/Share Feelings
Distract with Pleasurable Events/Hobbies
Get Out in Nature
Confront Self Negative Verbal Statements
Stop Your Self Angering Thoughts
Problem Solving Pros & Con
Confront Others and Set Your Boundaries
Find Humor in Situation
Read about Problem
Gain Social Support
Go to Self Help Group
Get More Rest
Ask Your unconscious Mind to See Things Differently
Take a Vacation
Your Number One Priority Is To Take Good Care Of Yourself!
Not So Healthy Things To Do With Your Anger Mal-adaptive Coping With Threat, Stress and Loss:
Become Emersed In Excessive Violent TV
Ignore The Problem And Do Not Confront The Person
Hang Out With Negative People
Allow Irritability to Build Up
Withdrawal into Silent Treatment
Explode Anger on Others/Things
Dwell on Intrusive Negative Thoughts
Dwell on How Bad You Have It, Play “Ain’t It Awful” over and over in your mind
Push Your Body to Fatigue
Indulge in Alcohol or Drugs
When You Are Stressed, Remember to Use Empowerment Statements:
I will get through this!
I’m in charge here, not my anger.
My out-of-control anger is not in charge.
I’ll chill out and take care of myself.
I’m going to make it.
I will survive.
I’ll do my breathing until I figure out what to do.