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20 Tips and Ideas To Help You
Express and Handle Your Anger
Consider the following tips and ideas to assist you in managing your anger.
1 Keep a journal.
2 Accept that you do not always have to be right.
3 Learn acceptance of yourself and others.
4 Realise you cannot control the world.
5 Own your anger rather than blaming the other person for your anger.
6 Learn to express your feelings when someone has upset you.
7 Try forgiveness. Let go of anger from your past.
8 Learn how to compromise and accept it is not the end of the world.
9 Count down from 100 until you feel the anger has passed and you are in
control once more.
10 Learn 'thought stopping'. This is useful when you continue to go over and
over a particular episode that caused you to feel angry.
12 Exercise or do something physical to help release the emotions.
13 Learn how to relax.
14 Listen to the other person and try to see things from their point of view.
15 Learn how to resolve conflict productively.
16 Learn to manage stress.
17 Learn to problem solve.
A) define your problem;
B) choose your goal;
C) brainstorm possibilities and solutions;
D) consider the consequences of each possibility;
E)choose the most appropriate solution;
F) plan and implement your chosen solution;
G) evaluate the outcome.
18 Change your thinking. Thoughts such as 'never', 'always', 'must', 'have to'
are not realistic and are not helpful. You put a lot of burden on yourself and
others when you think this way. Challenge these thoughts and construct more
realistic alternatives.
19 See a counsellor.
20 Attend an anger management group.
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