Get Anger Management Plan Template

Steps for Getting Started on an Anger Management Plan Identify Your Goals and Action Plan. Don't Play the Blame Game. Learn and Practice Relaxation Techniques. Get Help and Support.

Emotions Anonymous 12 Steps Admitting powerlessness over emotions. Acknowledging a higher power. Turning one's life over to that higher power. Taking a moral inventory. Admitting personal wrongs. Acknowledging the ability of the higher power to remedy character defects.

Try these five steps for managing anger in your relationships to have healthier arguments: (1) check the anger beast; (2) when overwhelmed, take a break; (3) arm yourself with tools to zap anger; (4) when calm, re-engage; and (5) rebound from arguments.

Five Steps of Anger Management Admit that you are angry, to yourself and/or to someone else. Believe you can control your anger. Tell yourself that you can! Calm down. Control your emotions. ... Decide how to solve the problem. This step only works once you are calm. ... Express yourself assertively. Ask for what you need.

People often express their anger in different ways, but they usually share four common triggers. We organize them into buckets: frustrations, irritations, abuse, and unfairness.

The three main approaches are expressing, suppressing, and calming. Expressing your angry feelings in an assertive—not aggressive—manner is the healthiest way to express anger. To do this, you have to learn how to make clear what your needs are, and how to get them met, without hurting others.

5Ds: Direct, Delegate, Delay, Distract and Document.

Resentment, Resistance, and Revenge – the 3 R's – are a self-limiting, and self-destructive thought process that has the potential to destroy one's life.