12 step program to calm down.

Anger management Techniques :

Anger management Techniques 1 I-View Media presented by I-View Media 0321-4445359

When ever you are angry, use this 12 steps program to calm down.:

When ever you are angry, use this 12 steps program to calm down. 2 I-View Media

Step 1: Maintain a “Hostility Log” :

Step 1: Maintain a “Hostility Log” Maintain your Hostility Log worksheet and use it to monitor what triggers your anger and the frequency of your anger responses. When you know what makes you angry, you will be in a much better position to develop strategies to contain it or channel it effectively. 3 I-View Media

Step 2: If you do, acknowledge that you have a problem managing anger. :

Step 2: If you do, acknowledge that you have a problem managing anger. It is an observed truth that you cannot change what you don’t acknowledge. So it is important to identify and accept that anger is a roadblock to your success. 4 I-View Media

Step 3: Use your support network. :

Step 3: Use your support network. If anger is a problem, let the important people in your life know about the changes you are trying to make. They can be a source of motivation and their support will help you when you lapse into old behavior patterns. 5 I-View Media

Step 4: Use Anger Management techniques to interrupt the anger cycle :

Step 4: Use Anger Management techniques to interrupt the anger cycle Pause Take deep breaths Tell your self you can handle the situation Stop the negative thoughts 6 I-View Media

Step 5: Use empathy :

Step 5: Use empathy If another person is the source of your anger, try to see the situation from his or her perspective. Remind yourself to be factual and realize that everyone makes mistakes and it is through mistakes that people learn how to improve. 7 I-View Media

Step 6: Laugh at yourself :

Step 6: Laugh at yourself Humor is often the best medicine. Learn to laugh at yourself and not take everything so seriously. The next time you feel tempted to kick the photocopier, think about how silly you would look and see the humor in your inappropriate expressions of anger. 8 I-View Media

Step 7: Relax :

Step 7: Relax Angry people are often the ones who let the little things bother them. If you learn to calm down you will realize that there is no need to get uptight and you will have fewer angry episodes. 9 I-View Media

Step 8: Build Trust :

Step 8: Build Trust Angry people can be cynical people. They believe that others are going to do something on purpose to annoy or frustrate them even before it happens. If you can build trust in people you will be less likely to become angry with them when something does go wrong and more likely to attribute the problem to something other than a malicious intent. 10 I-View Media

Step 9: Listen :

Step 9: Listen Miscommunication contributes to frustrating and mistrusting situations. The better you listen to what a person is saying, the better able you will be to find a resolution that does not involve an anger response. 11 I-View Media

Step 10: Be Assertive:

Step 10: Be Assertive Remember, the word is assertive NOT aggressive. When you are angry it is often difficult to express yourself properly. You are too caught up in the negative emotion and your physiological symptoms (beating heart, red face) to put together solid arguments or appropriate responses. If you learn to assert yourself and let other people know your expectations, boundaries, issues, and so on, you will have much more interpersonal success. 12 I-View Media

Step 11: Live each day as if it is your last :

Step 11: Live each day as if it is your last This saying may be overused, but it holds a fundamental truth. Life is short and it is much better spent positively than negatively. Realize that if you spend all your time getting angry, you will miss out on the many joys and surprises that life has to offer. 13 I-View Media

Step 12: Forgive :

Step 12: Forgive To ensure that the changes you are making go much deeper than the surface; you need to forgive the people in your life that have angered you. It is not easy letting go of past hurts and resentments but the only way to move past your anger is to let go of these feelings and start fresh. (Depending on what, or who, is at the root of your anger, you may have to solicit the help of a professional to achieve this fully.) 14 I-View Media

These 12 steps form a comprehensive plan to get control of inappropriate and unproductive anger. And the quicker you begin the better. Anger and stress are highly correlated and the effects of stress on the body are well documented. Also lean stress management to know even more about the effects of stress and how to deal with it. You will find that many of the techniques presented here are used in stress management as well because both are negative, emotional-based influences in our lives, and the approach for dealing with them is therefore quite similar. :

These 12 steps form a comprehensive plan to get control of inappropriate and unproductive anger. And the quicker you begin the better. Anger and stress are highly correlated and the effects of stress on the body are well documented. Also lean stress management to know even more about the effects of stress and how to deal with it. You will find that many of the techniques presented here are used in stress management as well because both are negative, emotional-based influences in our lives, and the approach for dealing with them is therefore quite similar. 15 I-View Media

Even if you are not at the point where you feel your anger is a problem, it is a wise idea to familiarize yourself with the processes listed. If you do not have the tools to deal with anger correctly, it has a way of building-up over time. Before you know it, you can be in a position where anger is controlling you and becoming a negative influence in your life. Being proactive with anger management will help to ensure it remains a healthy emotion that protects you from unnecessary hurt or threat. :

Even if you are not at the point where you feel your anger is a problem, it is a wise idea to familiarize yourself with the processes listed. If you do not have the tools to deal with anger correctly, it has a way of building-up over time. Before you know it, you can be in a position where anger is controlling you and becoming a negative influence in your life. Being proactive with anger management will help to ensure it remains a healthy emotion that protects you from unnecessary hurt or threat. 16 I-View Media

Key Points Anger is a powerful force, both for good and bad. Used irresponsibly, it can jeopardize your relationships, your work and your health. :

Key Points Anger is a powerful force, both for good and bad. Used irresponsibly, it can jeopardize your relationships, your work and your health. 17 I-View Media

This 12-step approach for dealing with unconstructive anger is a well-balanced system that emphasizes knowing yourself and your triggers and then using that awareness to replace negative angry behavior with more positive actions and thoughts. While you don’t want to quell your anger completely, you do need to manage it if you’re to use it creatively. :

This 12-step approach for dealing with unconstructive anger is a well-balanced system that emphasizes knowing yourself and your triggers and then using that awareness to replace negative angry behavior with more positive actions and thoughts. While you don’t want to quell your anger completely, you do need to manage it if you’re to use it creatively. 18 I-View Media

And remember that anger can be creative. People act when they get angry. And if their actions are constructive, this actually helps drive change and get things done. :

And remember that anger can be creative. People act when they get angry. And if their actions are constructive, this actually helps drive change and get things done. 19 I-View Media

THANKS:

THANKS 20 I-View Media