Understanding Your Anger
I get angry when I feel (jealousy, embarrassment, like I’m being treated unfairly, etc.)
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People trigger my anger when they (criticize me, insult me, lie to me, etc.)
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Situations that trigger my anger (loud noises, work conflicts, arguments, crowded places, etc.)
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Early warning signs that I’m getting angry (rapid heartbeat, clenched jaws, headache, tense muscles, etc.)
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Anger Avoidance & Coping Skills
What you can do when you start feeling angry:
- Walk away
- Find a distraction
- Clean your home
- Make a list of things you are grateful for
- Listen to your favorite music
- Exercise
- Take a dozen deep breaths while repeating a calming phrase
- Journal about it
- Talk to someone who’s not part of the situation
- Count to 30 slowly while trying to release emotion anger and think clearly.
- Meditate
Positive responses I can make instead of getting angry
Other thoughts on gaining better control of my emotions and anger.