There are events that we encounter every day that put pressure on us and trigger our anger. This can range from traffic jams to false rumors. There are so many different stressors that can lead to anger.
Our goal is to make that trigger more resistant to these events, but first, we need to identify these events.
Take some time to reflect and identify different triggers. You can either think about this yourself or talk to someone about specific events that lead to anger.
Try to identify these events without adding your own interpretations. Just state the facts. What really happened?
Deeply Describing the Anger Episode
Now that we have boiled down these angry episodes to facts, we can describe them by becoming aware of the four cues to anger.
Cognitive Cues (Thoughts)
How our body reacts when we encounter an anger-stimulating or triggering event.
For example, heart rate, tightness in the chest, sweaty palms, etc.
Try to identify some physical cues that you experience after encountering an anger-stimulating event.
How we act or behave when we encounter an anger-stimulating event.
For example, yelling, screaming, fighting, slamming doors, etc.,
Try to identify some behavioral cues that you practice after encountering an anger-stimulating event.
These are the feelings that we get when encountering an anger-stimulating event
Practice calmly asking yourself: How does all of this feel?
Label your feelings. You could feel abandoned, afraid, discounted, disrespected, guilty, humiliated, jealous, etc.
these are the thoughts that we get when encountering an anger-stimulating event.
These cues are hard to identify because they are highly habitual.
Become aware of angry fantasies and schemas that you might have when you are angry.
Try to identify some cognitive cues that you practice after encountering an anger-stimulating event.
Online Anger Management Courses
This section has a little preview of the rich information included in our Fully Online Anger Management Level 1 and Level 2 online courses. Both of our courses are chalked full of valuable information to help you identify and manage your anger.
Our courses are typically purchased for those seeking a court-ordered anger management course, or those required to take an anger management course as mandated by their employer. Our anger management courses are cognitive behaviorally based and designed by a board-certified clinical psychologist. Each course includes an official certificate of completion.