The document provides tips for managing anger, including distinguishing between anger and aggression, identifying feelings and triggers, developing coping mechanisms, and expressing anger appropriately without losing control. Some key tips are to recognize anger as a normal emotion, understand how actions could negatively impact oneself or others, remove blame from others, find healthy ways to diffuse anger such as exercise or spending time alone, and resolve issues through respectful communication rather than aggressive behavior.

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.