Creative Anger Management Skills Action Plan
Dealing with anger effectively means working to resolve theissues and expectations that surfaced from the anger episode. There are many ways to creatively resolve anger so that you reclaim your emotional sovereignty. The following is a synthesis of suggestions from a variety of sources. Readthrough each suggestion and below it write a description of what steps you canimplement to creatively manage your anger and keep each episode of anger withina healthy time period.
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Know your anger style. What is your most predominant mismanaged anger style? *
Learn to self-monitor your anger. Reflect on the past day’s events (including listening to the news) and estimate the number of times you felt angry. *
Learn to de-escalate your anger. List three ways to let off steam (e.g. leave the room, take a big sigh, count to ten):
Method #1 *
Method #2 *
Method #3 *
Learn to out-think your anger. Many times anger results from insufficient information. Identify an anger situation and re-process the information to neutralize your anger feelings. Use this space to describe the event and the re-write about the event including all of the information you may not have had at the time. Does the make the event less of an anger situation? *
Get comfortable with all your feelings. Some people have a hard time saying the phrase, “I am angry” or “I feel angry”. Are you one of them? Please explain. *
Plan in advance. Although avoidance is not advocated, making plans to work around a problem is known as the path of least resistance. Identify a current frustration and then list three things you can do as an action plan to rise above the occasion!
Current frustation: *
Action plan #1 *
Action plan #2 *
Action plan #3 *
Develop a strong support system. List three people whom you can turn to vent your frustrations as well as who can provide an objective voice about your stressful situation.
Person #1 *
Person #2 *
Person #3 *
Develop realistic expectations for yourself and others. Pick one anger situation you have had today (or yesterday), identify the expectation that wasn’t met, and then refine the expectation.
Unmet expectation: *
Refined expectation: *
Make past anger past. Letting go of anger beings with forgiveness. List three people whom you feel have violated you in some way, and who still need your forgiveness to bring closure to the situation.
Person #1 *
Person #2 *
Person #3 *
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