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Anger Management
 Knowthe differencebetweenangerandaggression.
 Angerisan emotion. Itis okto be angry.
 Aggressionisactingoutinappropriatelyandisnotok. Learnto check youraggressionand
expressyourangerappropriately.
Skills needed in dealing with your anger:
1. Identifyarange of feelingsincludinganger
 Embarrassment
 Excitement
 Disappointment
 Jealousy
 Fear
 Helpless
 Sadness
 Left-out
2. Identifyaggressiveactsbyself andothers
 Throw something
 Kicksomeone orsomething
 Get insomeone’sface
 Shoving,grabbing,hitting
 Breaksomething
 Call someone names
 Give someone adirtylook
 Silenttreatment
 Get othersto “gang up”
 Spreadrumors
3. Identifythe potential consequencestoself andotherfromthese aggressiveacts
 Physical harmto someone or self
 Destructionof property
 Loss of family/friends
 Loss of job
 Loss of social privileges
 Goingto jail
 Gettinga bad reputation
4. Identifyself-destructive behavior
 Negative self-talk
 Blamingeveryoneelse
 Takingeverythingpersonally
 Assuming
 Overeating, drinking
 Drivingrecklessly
 Takingdrugs
 Lookingforfights
 Feelingoutraged
5. Identifythoughtspriortoaggressiveacts
 You didthat on purpose…
 You wantedtohurt me…
 You deserve this…
 You neverevenaskedme…
 You’re beingunreasonable…
 You thinkyou’re sogood…
 I’ll showyou…
 You startedit…
 There’snojustice…
6. Identifyinternal cuestofeelingsof anger
 Stomachgets tight/upset
 Heart isbeatingfaster
 Clenchingfists
 Feel myself gettingflushed
 Pressure onmytemples
 Sweatypalms
 Clenchedjaw
7. Developcopingmechanismsfordealingwithanger
 Stepsto taminganger
 Knowwhatpushesyourbuttons.
 Knowyourbody’sangersigns.
 Stopand think!
 Cage your rage…it’syourchoice.
 Decide whatto do.
8. Expressangerwithoutlossof control
 Calmdown
 Name the problem
 Findsolutions
 Pickthe bestsolution
 Congratulate yourself
 Evaluate the solution
 Make changesif necessary
Anger Management Self Statement:
 I am in charge of my own feelings:
1. I ownmy feelings.
2. It isokay to feel angry.
3. Angerispart of beinghuman.
4. I learnhowto expressmyangerinhelpful ways.
 I choose to feel good about myself through expressing my feelings.
1. I expressangryfeelingsinwaysthatare fairto othersand me.
2. I use fairwords…e.g.“Ifeel whenyou”
 I stop blaming others and myself.
1. Blamingonlykeepspeople upset.
2. Blamingisa way of not respectingpeople.
3. I expressmyfeelingsandthentrytowork thingsout.
 I don’t have to hold on to my anger.
1. I findwaysto letitgo
2. I talkabout hurtand angry feelings.
3. I lookforsomeone to discussmyanger.
4. I discussmywordsand actionsthat hurt others.
 I remember that people are precious.
1. I watch mythoughts,words,andactions.
2. I stophurtingpeople withmywordsandactions.
3. I take ownershipof the hurtful thingsIdoand say.
4. “Bullying”hurtseveryone.
Ways to keep cool :
1. Get exercise everyday.
2. Eat right.
3. Get enoughsleep.
4. Learn to relax.
5. Knowyourfeelings.
6. Write aboutthose feelings.
7. Finda quietplace.
8. Take a time out.
9. Findfundistractions.
10. Make gooddecisionsaboutwhat yousee andhear.
11. Choose friendswhomake youfeel good.
12. Learn to forgive andforget.
Anger management

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Anger management

  • 1. Anger Management  Knowthe differencebetweenangerandaggression.  Angerisan emotion. Itis okto be angry.  Aggressionisactingoutinappropriatelyandisnotok. Learnto check youraggressionand expressyourangerappropriately. Skills needed in dealing with your anger: 1. Identifyarange of feelingsincludinganger  Embarrassment  Excitement  Disappointment  Jealousy  Fear  Helpless  Sadness  Left-out 2. Identifyaggressiveactsbyself andothers  Throw something  Kicksomeone orsomething  Get insomeone’sface  Shoving,grabbing,hitting  Breaksomething  Call someone names  Give someone adirtylook  Silenttreatment  Get othersto “gang up”  Spreadrumors 3. Identifythe potential consequencestoself andotherfromthese aggressiveacts  Physical harmto someone or self  Destructionof property  Loss of family/friends  Loss of job
  • 2.  Loss of social privileges  Goingto jail  Gettinga bad reputation 4. Identifyself-destructive behavior  Negative self-talk  Blamingeveryoneelse  Takingeverythingpersonally  Assuming  Overeating, drinking  Drivingrecklessly  Takingdrugs  Lookingforfights  Feelingoutraged 5. Identifythoughtspriortoaggressiveacts  You didthat on purpose…  You wantedtohurt me…  You deserve this…  You neverevenaskedme…  You’re beingunreasonable…  You thinkyou’re sogood…  I’ll showyou…  You startedit…  There’snojustice… 6. Identifyinternal cuestofeelingsof anger  Stomachgets tight/upset  Heart isbeatingfaster  Clenchingfists  Feel myself gettingflushed  Pressure onmytemples  Sweatypalms  Clenchedjaw 7. Developcopingmechanismsfordealingwithanger  Stepsto taminganger  Knowwhatpushesyourbuttons.  Knowyourbody’sangersigns.
  • 3.  Stopand think!  Cage your rage…it’syourchoice.  Decide whatto do. 8. Expressangerwithoutlossof control  Calmdown  Name the problem  Findsolutions  Pickthe bestsolution  Congratulate yourself  Evaluate the solution  Make changesif necessary Anger Management Self Statement:  I am in charge of my own feelings: 1. I ownmy feelings. 2. It isokay to feel angry. 3. Angerispart of beinghuman. 4. I learnhowto expressmyangerinhelpful ways.  I choose to feel good about myself through expressing my feelings. 1. I expressangryfeelingsinwaysthatare fairto othersand me. 2. I use fairwords…e.g.“Ifeel whenyou”  I stop blaming others and myself. 1. Blamingonlykeepspeople upset. 2. Blamingisa way of not respectingpeople. 3. I expressmyfeelingsandthentrytowork thingsout.
  • 4.  I don’t have to hold on to my anger. 1. I findwaysto letitgo 2. I talkabout hurtand angry feelings. 3. I lookforsomeone to discussmyanger. 4. I discussmywordsand actionsthat hurt others.  I remember that people are precious. 1. I watch mythoughts,words,andactions. 2. I stophurtingpeople withmywordsandactions. 3. I take ownershipof the hurtful thingsIdoand say. 4. “Bullying”hurtseveryone. Ways to keep cool : 1. Get exercise everyday. 2. Eat right. 3. Get enoughsleep. 4. Learn to relax. 5. Knowyourfeelings. 6. Write aboutthose feelings. 7. Finda quietplace. 8. Take a time out. 9. Findfundistractions. 10. Make gooddecisionsaboutwhat yousee andhear. 11. Choose friendswhomake youfeel good. 12. Learn to forgive andforget.