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Steps in Anger Management

Anger is no doubt one of the most intense and powerful emotions. It can also have the biggest consequences if it gets out of control. Many people find that they have a problem keeping anger or frustration in check and find that they feel out of control or react destructively when they get angry. Anger management training is a type of program that deals specifically with dealing with anger in a healthy way. Every program is different, but there are three main parts to training that are present in most anger management training programs.

  1. Identifying Triggers

    • When dealing with an anger problem, it is essential to identify the events in your life or relationships that tend to trigger anger or outbursts. Once you know more about what causes you to become angry, you can either change or avoid this situation, or you can change your reaction.

    Assess Your Self-Talk

    • When a stressful or anger-provoking event occurs, the manner in which we think and what we tell ourselves during this time can be the difference between a calm and cool reaction, or a tantrum. Anger management training teaches people to identify negative thoughts which may add to feelings of anger and how to change these thoughts into something more positive.

    Relaxation Strategies

    • Anger management training not only teaches people how to identify triggers to anger and monitor self-talk to keep it under control, but also teaches effective coping and relaxation strategies to help diffuse anger. One of the most well-known relaxation techniques is counting to 10 before reacting when you start to feel angry. Taking time to breathe or walking away for a moment to think before reacting in an inappropriate way are some other techniques that are commonly used to control anger.

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