Coping Skills Anger

Coping Skills Anger

By Stephanie Giermek

​Be Aware of Triggers

Anger triggers are the things that set you off. Knowing your triggers, and being cautious around them, will reduce the likelihood of your anger getting out of control.

Multiple Choice

A "trigger" is

• something that sets you off when you are angry

• something that sets you up for success

How to use triggers to your advantage

• Create a list of your triggers and review them daily. Reviewing your triggers will keep them fresh in your mind, increasing the likelihood you notice them before they become a problem.

• Oftentimes, the best way to deal with a trigger is to avoid it. This might mean making changes to your lifestyle, relationships, or daily routine.

• Because it isn’t always possible to avoid triggers, have a plan when you must face them. For example, avoid touchy conversations when you are tired, hungry, or upset.

Multiple Choice

The best way to deal with a trigger is to

• avoid it

• give in to it

Practice Deep Breathing

Practice Deep Breathing: Breathing Deep breathing is a simple technique that’s excellent for managing emotions. Not only is deep breathing effective, it’s also discreet and easy to use at any time or place.

Sit comfortably and place one hand on your abdomen. Breathe in through your nose, deeply enough that the hand on your abdomen rises. Hold the air in your lungs, and then exhale slowly through your mouth, with your lips puckered as if you are blowing through a straw. The secret is to go slow: Time the inhalation (4s), pause (4s), and exhalation (6s). Practice for 3 to 5 minutes.

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Practice Deep Breathing

Multiple Choice

Why is it a good thing to practice "Deep Breathing"?

• You can use it any time and any place

• It gets oxygen to your brain

Keep and Anger Log

Following an episode of anger, take a few moments to record your experience. This practice will help you identify patterns, warning signs, and triggers, while also helping you organize thoughts and work through problems.

Keep an Anger Log

• What was happening before the anger episode? Describe how you were feeling, and what was on your mind. Were you hungry, tired, or stressed?

• Describe the facts of what happened. What events triggered your anger? How did you react, and did your reaction change as the event continued to unfold?

• What were your thoughts and feelings during the anger episode? Looking back, do you see anything differently than when you were in the heat of the moment?

Multiple Choice

What are the benefits to keeping an "Anger Log"

• Identify patterns

• Identify Warning Signs

• Identify Triggers

• All of the above

Use Diversions

The goal of diversions is to buy yourself time. If you can distract yourself for just 30 minutes, you’ll have a better chance of dealing with your anger in a healthy way. Remember, you can always return to the source of your anger later—you’re just setting the problem aside for now.

Use Diversions

Multiple Choice

Why are diversions important?

• They help you get even

• They help you deal with anger in a healthy way

​Time-outs are a powerful tool for relationships where anger-fueled disagreements are causing problems. When someone calls a time-out, both individuals agree to walk away from the problem, and return once you have both had an opportunity to cool down.

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Take a Time Out

Know Your Warning Signs

Anger warning signs are the clues your body gives you that your anger is starting to grow. When you learn to spot your warning signs, you can begin to address your anger while it’s still weak.

Warning Signs

Multiple Choice

Why is it important to know your warning signs?

• So that you can address your anger when its at its peak

• So you can address your anger when it's weak