When it comes to anger, it is important to learn as many strategies as you can to help control anger. In other words, we are going to help you fill up your tool belt.
Strategies We Will Go Over
The Time Out Strategy
Talking to a friend that is not involved with the anger stimulating event
Time Out Strategy
This is a very effective method and can be used alongside every anger control plan. It is a great way to separate yourself from the anger-stimulating event.
This strategy is usually used with other people. Make sure that you make an agreement with the other person before you use this strategy.
This strategy gives each partner the opportunity to call a timeout when a situation is escalating.
It is important not to use the time 0ut as a means to ‘shut the other person up.’
You must come back and resolve the issue. You should not leave the issue alone. When you are calm you should try to resolve the issue at hand.
You can also use the time-out strategy when you are alone. For example, if you are trying to get your work done in a loud environment, you can step away for a minute, take a walk, etc.
Talking to a Friend
Talking to a trustworthy friend that is uninvolved with the anger-stimulating event is a very effective method. It can help uncover underlying emotions that are driving the episode
you want to encourage your friend to listen
make sure that you are stating facts and now drawing conclusions
Ask for your friends perspective without turning it into a lecture
ask your friend to help promote rationality
Physical cues like sweaty palms and increased heart rate are signs of an activated stress response.
This stress response fuels more cognitive and emotional cues, which then fuel more of the stress response.
When we learn to relax, it is impossible for the nervous system to be stressed at the same time. we can only be in one pure state at a time. If we are relaxed, it will be easier to cast out these stressful feelings.
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.