Anger Interventions

Actions that you can take to master your anger:
Many people feel powerless in managing their anger. However, by taking appropriate action, you could change this.

Actions you can take to reduce excessive anger:

• Try to develop some clarity as to what elicits or causes anger in you. Consider what provokes you and what thoughts or past associations trigger anger within you. This understanding alone may serve to reduce the intensity of your anger.
• Reduce your overall level of stress by stress-reduction strategies e.g. breath awareness and breathing exercises based on Eastern traditions.
• Think about the negative consequences of your excessive anger, often accompanied by a loss of control. Consider how this affects your close relationships.
• Remember, you can have all your needs met by negotiation and without excessive anger. You do not have to prove yourself by getting angry or winning against someone.
• Challenge your trigger thoughts e.g. the “should(s)” you are imposing on yourself.
• Help your inner child to heal, especially in the case of childhood trauma.
• Avoid, whenever possible, people and situations that could trigger your anger
• Avoid taking matters personally as much as you can; this would help to avoid emotionalizing certain issues.
• Avoid a victim mentality. Instead of seeing yourself as a victim in life, consider yourself as an agent in charge of your future/destiny.
• Listen to your inner voice and follow your convictions.
• Talk positively to yourself. This is a choice you can make in the face of anger triggers which can reduce the intensity of anger reaction.
• Choose physical exercises you enjoy and exercise regularly e.g. swimming, basketball.
• Practice problem solving communication rather than blaming/fault-finding, etc.
  Give up the need to control others/situations that are beyond your ability to do so. Remember the only person you can control is yourself.
• Accept the unchangeable aspects of your life – even though you may not agree with it – you can still strive to change those life circumstances that are in your control.
• Keep a daily anger journal to record events where you get angry. Note what triggers your anger, your thoughts at that moment and what you did after. Keep track of your anger management progress in your journal and refer to it steadily for support.