Pull in case of emergency - Anger Management Checklist

Play Lava Flow The Anger Management Game

Why should you have a checklist for how to control your anger? Or a plan of action? Because when you are angry you don’t think well and don’t have the ability to make wise decisions. By falling back on a check list you have an easy guide to follow when you are feeling angry, out of control and not thinking clearly.

Here are some ideas for a checklist for how to control your anger; however it is also important to add other coping skills that you know work for you:

COUNT to 20

Count to 20 in order to give yourself much needed space of time between stimulus and response. This gives you a chance to think clearer and be more grounded about any decisions you are going to make.

Remember to Breathe

Breathe deeply while counting to 20. How you feel is largely determined by your physiology- how you move, your posture, etc. By breathing slowly and deeply you decrease your blood pressure and put your body into a more relaxed state.

Laughter doeth good like a medicine

Focus on any humor you can find in the situation. Since our emotions are controlled by what we focus on, if you focus on the humor of the situation it has a way of becoming an anger release valve.

Music calms the savage beast

Put on some soothing music. Music has a way of affecting our emotions. Take advantage of it by listening to some music that is relaxing.

Walk it off

Walk away or remove yourself from the situation for however long it takes to compose yourself. By leaving the situation for a bit and getting some distance from it you get the chance to collect yourself and decide how to respond in a more grounded state.

Lets get Physical

Do some type of physical exercise. This can be a great release when anger seems to have you tied up in a knot. Walking, running, biking or lifting weights are just a few ways to take advantage of this.

If you experience more than mild anger, take the next step and find an anger management program where you will learn more skills to deal more effectively with your anger. Anger management classes can help to free yourself and it is a place where you learn how to control your anger and feel more in control of your emotions.

Daybreak Counseling Service
www.daybreakservices.com
twitter.com/angryinla
Like us on FACEBOOK
855 NO ANGER
855 662-6437