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Anger management - Tips


Tips for coping with anger

Would you like some tips and advice how to deal with anger management?

This forum is a great place to:

 

  • explore several tips.
  • share the tips that work for you.

 

What's your tip how to deal with anger management?

Overview of tips




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All tips


Tip 1 - Think before you speak

In the heat of the moment, it's easy to say something you'll later regret. Take a few moments to collect your thoughts before saying anything — and allow others involved in the situation to do the same.


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Tip 2 - Let your voice out to the mirror

Do the 'let your voice out' exercise as described above while you talk to a mirror as if you are talking to the person you are angry with. Besides the release of tension and getting to know your thoughts, the mirror could have the effect that you realize that you are not so different from the person you are angry with.

 

And you will start to feel what it is like when someone is throwing his/ her anger on you.


Yantra

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Tip 3 - Osho Dynamic Meditation

This active meditation is perfect for anger management. Both for people who are very fast angry and for people who do not dare to let their anger out. You can do the meditation alone, but I can highly recommend you to find a place to do it with a group. With the right guidance and the support of the group, it will make it much more powerful.


The meditation consists of five stage and has music to guide it. You will find an explanation here: http://www.osho.com/meditate/active-meditations/dynamic-meditation


Yantra

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Tip 4 - Laughter can be a fantastic tension release

Laughter can be a fantastic tension release. You can use humor to help you face what's making you angry. Maybe you also find out that your anger is caused by unrealistic expectations and you can laugh about that.

Note: avoid sarcasm. Sarcasm can hurt feelings and make things worse


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Tip 5 - Change your communication

The way you communicate can do a lot in preventing anger to increase or even happen at all. When you tend to speak in an annoyed and blaming way, keep yourself to speaking according to these rules: Speak sentences starting with "I" in stead of "you".

 

Express as factual as possible the situation, express how you feel about it and express what you would like.


Anonymous

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Tip 6 - Short breaks

Create short breaks during your day. This way you prevent yourself from feeling stressed out and anger will be less easily triggered.


Therapycounselling

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Tip 7 - Get some exercise

Physical activity is very useful as an anger management tool. Regular physical exercises will reduce stress, but also when anger is rising you can use physical exercises to blow off the steam in a harmless way.


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Tip 8 - Find a counsellor

Do you suffer from anger management issues and could you use some support?
therapist or counsellor can help you.


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Tip 9 - Ask yourself this question

Next time you are struggling to control your anger ask yourself: "Will the object of my anger matter ten years from now?"
Chances are, you will see things from a calmer perspective.


Therapycounselling

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Tip 10 - Try counting to ten

Try counting to ten before saying anything. This may not address the anger directly, but it can minimize the damage you will do while angry.


Therapycounselling

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Tip 11 - Consequences of anger outbursts

Think about the consequences and ask yourself will I regret what I am about to do or say.


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Tip 12 - Don't jump to conclusions

Anger is a negative emotion that can be driven by unhelpful thinking patterns. Our automatic thoughts when an event occurs can drive anger without us realising that the thoughts are even there. In CBT, we look at the thoughts driving the unwanted emotions (such as anger) and challenge them, often finding that unhelpful thoughts and hasty conclusions drawn are the source of the anger.

Anoniem

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Tip 13 - Underneath the anger is………

Underneath anger there is almost always fear. What are you scared of when you get angry dig deep until you can find the cause. Is it because you feel you are not in control? People who are always needing to be in control are usually not so loveable. Do you want to be ‘right’ or do you want to be loved and loveable?


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Tip 14 - Challenge the thinking related to your anger

Anger develops and is maintained by certain thinking styles. There are many anger-increasing thinking styles. For example, inner demands on yourself or other people increase anger. When you let go of these kinds of demands and replace them with healthy preferences you are more able to face situations without excessive anger. CBT-REBT therapy helps you to challenge the thinking styles increasing and maintaining anger.

Anonymous

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