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Anger and Anger Management :

Signs of Anger

  • Change in breathing
  • Tunnel vision
  • Wanting to yell or hit
  • Wanting revenge
  • Feeling hot or flushed
  • Feeling a need to lash out at someone or at yourself

Do’s and Dont’s of Anger Control

  • Do cool off before addressing the issue
  • Do understand your motives
  • Do be assertive
  • Do communicate constructively
  • Do get some help if you need it
  • Don’t get personal
  • Don’t make accusations
  • Don’t be aggressive
  • Don’t sulk or avoid the issue
  • Don’t use violence
  • Don’t use alcohol or drugs when you’re angry

Understanding Your Anger

  • Who am I really angry with?
  • What am I really angry about?
  • What will I gain by being angry?
  • How is my anger affecting others?
  • Is the situation in my control or anyone else’s?
  • What can I do about the situation?

Expressing Anger

  • Feeling anger is normal
  • Expressing anger constructively is healthy
  • Be in a state in which you can communicate clearly and effectively
  • Making accusations and refusing to listen to someone does more harm than good
  • Verbal, emotional, and physical abuse are wrong and are NEVER warranted
  • Take time out of a discussion if you’re angry

Helpful Communication Skills

  • Use “I” statements, not “You” statements
  • Point out the behavior that you don’t like, and tell them how it makes you feel
  • Don’t attack a person’s character
  • Remember that a person can’t “make you feel” any particular way
  • Maintain normal voice volume
  • Take a break to calm down if you’re too mad to communicate constructively.

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