The document outlines effective anger management techniques, emphasizing the importance of acknowledging anger triggers and learning to manage responses to them. It provides practical strategies for recognizing anger, self-care, and healthier expressions of the emotion. Ultimately, it encourages individuals to take control of their anger to improve their relationships and overall quality of life.

2. INTRODUCTION
• Anger may make you feel as though you are
powerful, in control
• The truth is that if strong emotions cause us to do or
say things we later regret, our emotions are in
control, not our rational mind
• If you’ve been struggling in your relationships at
home or work because anger just seems to get the
better of you, it’s time to learn how to manage your
anger so you can live your best life
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3. 1: DO YOU HAVE A TEMPER?
• The first step to any positive change in your life is to
admit that you have a problem in the first place
• Maybe you’ve had conflict at home or work recently
which seems to have come out of nowhere and
blown out of all proportion
• Or maybe you’ve lost friendships and family
members avoid you because you have a ‘short fuse’.
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4. 2: WHAT IS ANGER
MANAGEMENT?
• Anger management is NOT about trying to suppress
anger and pretend it doesn’t exist.
• It’s about understanding anger, spotting it on the
horizon, and trying to head it off at the pass before it
invades your life at that moment and damages you
or someone important to you
• If you find yourself saying or doing things you don’t
mean, it’s time to learn how to manage your anger
productively
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5. 3: COMMON TRIGGERS FOR
ANGER
• Once you admit you have an anger issue, it’s time to
spot your triggers
• What sets you off?
• Is it people
• Places
• Things?
• What happens when you come across a particular
trigger?
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6. 4: SPOTTING THE ANGER
BEFORE IT REALLY STARTS
• Once you know what your triggers are, you can use a
range of strategies to deal with the anger
• You can avoid the trigger
• Re-frame the trigger so it doesn’t make you angry
• Understand that you have choices as to whether you
are going to follow your anger and act out on it or
not
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7. 5: EFFECTIVE ANGER
MANAGEMENT SKILLS
• Once you understand that you are not powerless in
the grip of your anger and that you have choices, it
will be much easier to manage your anger effectively
• Everyone is different, and every situation is different
in terms of the degree of anger and why it arises, but
learning a range of skills should help you feel the
anger, but not act out because of it
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8. 6: EFFECTIVE STRATEGIES FOR
TAMING YOUR TEMPER
STRATEGIES
• These include:
• Understanding your anger
• Better self care
• Spotting your stressors
• Examining underlying issues
• Making smarter choices
• Banishing mind chatter, and more
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9. 7: OTHER EFFECTIVE WAYS TO
MANAGE YOUR ANGER
• There are many strategies and tactics that can help
you manage your anger better
• Exercise
• Stress relief
• Re-framing
• Learning to forgive
• Learning to let go
• Get help if you need it, and more
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10. 8: HEALTHIER WAYS OF
EXPRESSING ANGER
• Sometimes it is appropriate to express anger
• It’s just a case of learning how to express it in an
appropriate way
• I’m angry is one way to say it
• I feel the emotion of anger is better because it
distances you from the feeling
• You make me angry-no one MAKES you anything.
Own the feeling and take responsibility for it
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11. 9: MOVING ON FROM ANGER
• Once you have spotted the anger, you have a
number of choices for moving on from it
• They include:
• Analyzing the situation
• Facing reality instead of rejecting it
• Thinking positively
• Realizing there are 2 sides to every story
• Not jumping to conclusions
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12. CONCLUSION
• In the grip of anger, we will make the best speech of
our lives that we will ever regret
• If you’ve been saying or doing things as a result of
anger that you are unable to control even with a
range of self-help strategies like counting to ten, it’s
time to learn more about anger management and
how it can help you live your best life
• To your best self!
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13. FOR MORE INFORMATION,
PLEASE VISIT:
• http://eternalspiralbooks.com/how-to-control-your-
anger-effective-anger-management-techniques-
basics-for-beginners/
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14. CREDITS
• With thanks to Joan Mullally for creating this deck
and Annabelle Stevens for the content.
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