Anger Management In Seven Steps

Step 1: Recognise you have a problem

A major step in anger management is admitting to yourself that you have a problem with anger. Many people are in denial about their issues with anger.

Step 2: Stop, think, take a look at the big picture

If you feel like you're about to explode or lose your temper, try to take a moment to think and reflect before you react. Try to take deep breaths, and elongate the amount of time before you react to the situation that is making you angry. Use this time to think about what the consequences of an angry outburst will be.

Step 3: It's OK to have a different opinion

People with anger management issues tend to see the world in terms of black and white, or right and wrong. It's important to learn that everyone has their own subjective opinions and views, and not to react in anger when someone has a different opinion to your own.

Step 4: Listen

When you are in a situation that makes you angry, or you are in disagreement with someone, try to really listen to them and empathise with them. Try to understand the conflict from their point of view.

Step 5: Have a support network

It's very helpful to have people you can talk to about the issues that make you angry. It's much more healthy to express your feelings of anger or frustration than to keep them bottled up inside.

Step 6: Keep an anger journal

Write about your anger in a journal. This helps you to not internalise the anger. For many people this is a form of catharsis, and gives a big feeling of relief.

Step 7: Don't take it personally

If you're in disagreement with someone, try not to take it personally. Try to stay objective about the situation, and this will help you to not become angry.

British Association of Anger Management - www.angermanage.co.uk