Four steps for Anger Management

                                                   Four steps of Anger Management

1] Become aware of your body reaction .
How does your body react when you are angry?

- Do you clench your jaws or fist?
- Do you get hot?
Use your body reactions as a signal , a warning that you are angry and about to react.

2] Check what you are thinking?

- Stop and take time to listen to the conversation in your head.
- Identify what it is that you are saying to yourself that is making you angry:
Eg: How dare they speak to me like that.

3] Change what you are thinking .
-Thoughts trigger feelings , change what you are thinking and that will change how you feel.

Tell yourself " to stay calm " think of a positive way to express anger.
Tell yourself " it is not worth it " and losing it will only make things worse.

4] Relax
- Breathe deeply, from your gut, from your chest wont relax you. Slowly repeat a calm word or phrase such as relax, take it easy. Repeat it to yourself while breathing deeply.