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Anger Management Tips

Anger is a normal part of the human experience and behind anger is unmet needs. Destructive anger can become addictive and will not work in the long term. However, healthy, constructive ways of dealing with anger can be learned. Below are some anger management tips that may assist you in dealing with your anger.

  1. Take a time out. This is one of the most effective of all anger management tips. It has been found that it takes the body at least 20-30 minutes to return to normal once anger has been activated. Taking a time out will allow yourself some space and time to process your feelings and determine the best course of action to take. Remember, aggressive anger does not accomplish much.

  2. Engage in a soothing activity. This anger management strategy may mean listening to music, engaging in meditation, playing a sport, reading, praying, practicing deep breathing exercises, counting or stretching. All of these will allow your body the time in needs to relax, as well as help your mind gain control and clarity. When you count, you are distracting your emotions by tapping into your left hemisphere rather than your right. This will assist in reducing escalated feelings of anger.

    Deep breathing is a simple anger management technique that can be used anywhere. When we engage our diaphragm in our breathing we slow down our breathing which reduces anger and tension. Here is a brief anger management exercise on how you can use your breath to calm your anger. This anger management exercise works best if you are able to lie on the floor. If you are unable to lie on the floor you can still use the exercise standing up or sitting down. Place your hands on your belly. Inhale slowly as you count to 4. The goal is to expand your belly as much as possible, rather that suck your belly in. Then exhale slowly as you count to 4. Keep repeating this simply exercise until you feel your anger disappear. If you find your mind wanders, just bring it back to the counting of 4 and the focus of expanding your belly.

  3. Engage in clear thinking. This anger management skill encourages you to keep perspective. You say statements using self-talk that is helpful. When we engage in unhelpful thoughts, our anger can increase. Practice reframing negative statements into more positive and supportive statements to help decrease your anger.

  4. Ask for help. This anger management strategy is great for stress management too. Asking for help means that you need to use your words to express to others what it is you need. No one can do everything on their own and learning to ask others for help will lead to less burnout and irritability.

  5. 5. Remember a fundamental truth: It is not OK to act out your anger. It is never OK to physically or verbally hurt someone because you are angry. If you find yourself reaching your boiling point, try taking a time out, asking for help, or engaging in a soothing activity.

  6. Ground yourself in the truth by setting aside your ideals. Often times when we are unrealistic about our expectations it leads to experiencing disappointment, which can easily be communicated through anger. Try to keep realistic expectations of others and of yourself in order to assist with maintaining low levels of anger.

  7. Practice being assertive. Assertive communication is one of the fundamental anger management skills to develop to reduce the frequency of getting upset. True assertiveness is not offensive. Being assertive does not mean you have to be aggressive. It is important to communicate your boundaries and your feelings to others, however, if you use anger to do so you may find that your feelings and boundaries are not respected by others in the way you had hoped.

These anger management tips may sound simple in theory, however, change is difficult. If you find yourself struggling with managing your anger it may be a sign for you to seek professional help.

Anger management skills take time to practice. The main components of our program include:

  1. Anger Management Skills
  2. Stress Management Skills
  3. Increasing Emotional Intelligence and Empathy
  4. Effective Communication Skills
  5. Understanding and Setting Boundaries
  6. Understanding Co-Dependency

It is fundamental to understand, review and practice these anger management skills for living a more fulfilling, relaxing and enjoyable life.

Anger management exercises are facilitated during class sessions to support the understanding of anger management techniques. Practicing newly learned anger management skills helps reinforce the likelihood of using the anger management strategies in your daily life. Your facilitator will guide you through the anger management skills to be sure you understand it accurately. Supportive feedback is provided to sharpen your newly learned anger management tips.

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