ANGER MANAGEMENT – Dealing Constructively with Anger
Accept that anger exists. Anger can be experienced as mild irritation, hurt, guilt, frustration,
upset stomach, headache, etc.
ANGER IS NORMAL
Sometimes people believe (myths) But actually
1. Anger is sinful 9. Anger is a legitimate emotion
2. Angry feelings “craziness” 10. Anger can be expressed without losing
3. “Nice people” do not “get angry” control or becoming violent
4. Violence occurs when angry feelings 11. Anger can be effectively expressed
come up without being destructive
5. If you get angry, people will be hurt or 12. Appropriately expressed anger can
rejected improve relationships
6. It is better to bottle anger up 13. You may hurt yourself or others more
7. Your feelings aren’t important by carrying around old feelings of anger
8. They “don’t get angry” until you explode, than if you express
them openly when they first occur
IDENTIFY THE REAL SOURCE OF YOUR ANGER. Anger is often misdirected. Something
may trigger anger, but the underlying reasoning for reacting so strongly may be hard to find.
1. We feel first – then we act.
2. Because we feel does not mean we must always act in the same way we have
before.
3. We need not be victims of old destructive behavior patterns. We can identify where
our anger should be directed.
4. Violent acts, not feelings have irreversible effects.
5. We can learn constructive methods of expressing angry feelings.
6. First, we must know who or what we are angry at or about.
DEFINE ALTERNATIVES. What choices do I have to express my feelings of anger?
1. How have I dealt with my feelings in the past? Did I like the results?
2. Is there something in this situation within my control to change?
3. Can the problem be resolved by direct confrontation?
4. Have I been in this situation before? How did it happen again?
5. What choices do I presently have to express my anger?
a. Direct verbal confrontation
b. Channel into physical activity until I can talk.
c. If I am overwhelmed, refocus attention until I can confront the problem.
d. “Hire” a good set of listening ears, i.e., friend, relative, therapist, etc.
e. Avoid and deny my feelings – adopt a “sour grapes, I don’t care” attitude.
f. Displace anger – throw a punch, kick the dog, find a helpless victim, etc.
g. Other options ….
This study source was downloaded by 100000900706475 from CourseHero.com on 10-07-2025 22:03:02 GMT -05:00
https://www.coursehero.com/file/251803234/ANGER-MANAGEMENT-Dealing-Constructively-with-Angerdocx/
Accept that anger exists. Anger can be experienced as mild irritation, hurt, guilt, frustration,
upset stomach, headache, etc.
ANGER IS NORMAL
Sometimes people believe (myths) But actually
1. Anger is sinful 9. Anger is a legitimate emotion
2. Angry feelings “craziness” 10. Anger can be expressed without losing
3. “Nice people” do not “get angry” control or becoming violent
4. Violence occurs when angry feelings 11. Anger can be effectively expressed
come up without being destructive
5. If you get angry, people will be hurt or 12. Appropriately expressed anger can
rejected improve relationships
6. It is better to bottle anger up 13. You may hurt yourself or others more
7. Your feelings aren’t important by carrying around old feelings of anger
8. They “don’t get angry” until you explode, than if you express
them openly when they first occur
IDENTIFY THE REAL SOURCE OF YOUR ANGER. Anger is often misdirected. Something
may trigger anger, but the underlying reasoning for reacting so strongly may be hard to find.
1. We feel first – then we act.
2. Because we feel does not mean we must always act in the same way we have
before.
3. We need not be victims of old destructive behavior patterns. We can identify where
our anger should be directed.
4. Violent acts, not feelings have irreversible effects.
5. We can learn constructive methods of expressing angry feelings.
6. First, we must know who or what we are angry at or about.
DEFINE ALTERNATIVES. What choices do I have to express my feelings of anger?
1. How have I dealt with my feelings in the past? Did I like the results?
2. Is there something in this situation within my control to change?
3. Can the problem be resolved by direct confrontation?
4. Have I been in this situation before? How did it happen again?
5. What choices do I presently have to express my anger?
a. Direct verbal confrontation
b. Channel into physical activity until I can talk.
c. If I am overwhelmed, refocus attention until I can confront the problem.
d. “Hire” a good set of listening ears, i.e., friend, relative, therapist, etc.
e. Avoid and deny my feelings – adopt a “sour grapes, I don’t care” attitude.
f. Displace anger – throw a punch, kick the dog, find a helpless victim, etc.
g. Other options ….
This study source was downloaded by 100000900706475 from CourseHero.com on 10-07-2025 22:03:02 GMT -05:00
https://www.coursehero.com/file/251803234/ANGER-MANAGEMENT-Dealing-Constructively-with-Angerdocx/
