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Steps to Take to Control Your Anger

Introduction Anger is a healthy human emotion that everyone experiences. However if you are finding yourself constantly yelling at your children, losing your temper with your co-workers and experiencing road rage, you may need to reevaluate how you handle anger and the role it plays in your life. Anger that is not managed can have a large effect on your health, relationships and sense of well-being. This presentation will go through the steps you can take to control your anger.

Step 1 The first step is to determine the role that anger has in your life and take ownership of that role. How does anger have an impact on your relationships with your immediate and extended family, your partners, friends, coworkers and strangers?

Step 2 The second step is to acknowledge the misconceptions that you have about your anger. Many people mistakenly believe their anger stems from other people’s actions and have adopted the belief that by changing other people, their own anger will decrease. However, the key to controlling your anger is to change things about your life that you DO have control over, including yourself.

Step 3 The third step is to establish what triggers your anger by exploring your family background and how anger manifested itself in the past. Many times, actions of individuals in the present trigger memories of past unpleasant and negative experiences, resulting in anger. For example, criticism supervisor may be reminiscent of scolding from one’s parents in the past

Step 4 The fourth step is to find methods of coping and develop alternative behaviours that can be drawn upon when you are angered. You must remind yourself that becoming angry at a situation won’t fix it.

Alternative Behaviours Some healthy alternative behaviours and coping mechanisms that you can partake in include: • Engage in positive self-talk which can help you with feeling in control and feel better about yourself • Practice effective means of expression including assertiveness which can help control stress and anger and earn the respect of others • Employ relaxation techniques including deep breathing exercises

Talk to a Psychologist Each individual is unique and as such, these steps may not be work for everyone. Many may benefit from seeing a psychologist and seeking anger management counselling. Many psychological services can tailor their counselling sessions to meet each individual’s needs and with professional help, find solutions to manage your anger.

Anger Management Issues

Some anger management issues that may be discussed in anger management counselling include: • Physical abuse including hitting, threatening, slapping, choking, burning • Psychological & emotional abuse including lying, constant criticism, degrading • Sexual abuse or harrassment • Isolation including controlling another individual’s contact with others, monitoring telephone calls • Road rage • Threats & Intimidation

For more information about anger management and mental health services, visit:

What You Can Do To Help Control Your Anger  

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