5-Step Anger Management Training
Step 1: Recognize the Signs
Identify physical and emotional cues that indicate rising anger, such as increased heart rate or tension.
“I am aware of my feelings and can manage them.”
Step 2: Pause and Breathe
Take deep breaths to calm your mind and body before reacting.
“I choose to respond calmly and thoughtfully.”
Step 3: Reflect on the Cause
Consider the underlying reasons for your anger and whether it’s justified.
“I understand my emotions and handle them with care.”
Step 4: Choose a Constructive Response
Decide on a positive way to express your feelings or resolve the issue.
“I communicate effectively and assertively.”
Step 5: Reflect and Learn
After the situation, think about what worked and what could be improved for next time.
“I learn from my experiences and grow stronger.”
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