Anger Management Techniques
1. Drain the Brain
WHEN to use:
When your temper begins to flare.
WHAT does it do:
Mentally challenge yourself before taking out your anger
Ask yourself these questions:
o WHAT is the source of my irritation?
o WHAT is the degree of my anger?
o WHAT is the other person’s actual role in the
Turn the circumstances around to see how you
would want to be treated if the other person
felt as you do.
These mental gymnastics can help you regain control over
runaway emotions before they escape and cause external
2. Walk It Off
WHEN to use:
o In those moments when you feel the familiar rage start to
rumble, excuse yourself if others are present and take a
quick walk down the hall or outdoors, depending on
whether you are at home or at work, and the weather
o Even a 5-10 minute stroll, especially one that is fast-
paced, will help to cool your irritation as you practice the
fight-or-flight strategy by escaping the potential conflict,
which is one of the more popular and useful anger
1.Count to 20 before saying anything.
2.Leave the room for several minutes, or
hours, if necessary, before discussing
sensitive issues that may provoke your
3.Write out a response to a problem before
tackling it orally or in debate.
This will give you time to think about
the best approach to a problem
rather than responding with random
4.Keeping a diary (journal) and writing
about negative emotions to get them out
of your system.
5.You may also want to keep a pet, since
studies show that petting a dog or cat,
for example, helps to reduce blood
pressure levels and harmful substances in
your system that can damage blood
vessels if left unchecked.
6. Talking over situations with a trusted
friend and venting to a therapist.
The emotion of anger is not always a negative feeling to experience. I