Anger Management

Please review the video below:

Feelings of anger are a normal and healthy part of being human. Learning to avoid all anger would be an impossible goal. Instead, in anger management, you will learn to avoid negative reactions to anger (such as aggression), while learning new healthy habits.

The first step in anger management is to begin learning about your own anger. To start, you will learn about triggers (the things that set you off), how you respond to anger, and how anger has affected your life.

1. List three situations, topics, or people that often lead you to feeling angry.

2. What do you do when you're angry? List ways in which you act differently when angry.

3. Have you ever run into problems because of you anger? If so, list them.

Anger Management Coping Skills

Recognize Your Anger Early

If you're yelling, it's probably too late. Learn the warning signs to why you are getting agitated so you can change the situation quickly. Some common signs are feeling hot, raising voices, balling of your fists, shaking, and arguing.

Take A Timeout

Temporarily leave the situation that is making you angry. If other people are involved, explain to them that you need a few minutes alone to calm down. Problems usually aren't solved when one or more people are angry.

Deep Breathing

Take a minute to just breathe. Count your breaths: four seconds inhaling, for seconds holding your breath, and four seconds exhaling. Really keep track of time, or you might cheat yourself. The counting helps take your mind off the situation as well.


Exercise serves as an emotional release. Chemicals released in your brain during the course of exercise create a sense of relaxation and happiness.

Express Your Anger

Once you've calmed down, express your frustration. Try to be assertive, but not confrontational. Expressing your anger will help avoid the same problems in the future.

Think of The Consequences

What will be the outcome of your next anger-fueled action? Will arguing convince the other person that you're right? Will you be happier after the fight?


Imagine a relaxing experience. What do you see, smell, hear, feel, and taste? Maybe you're on a beach with sand between your toes and waves crashing in the distance. Spend a few minutes imagining every detail of your relaxing scene.

4. Name ways you can manage your anger. Give an example of a time you used a coping skill to manage your anger.

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©2019 by Christopher Thompson.