Anger Management Exercises

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Stress and anger often go hand in hand. As your stress levels rise, so do your levels of frustration and tension. Likewise, repressed or uncontrolled anger can cause aggravation and stress. If you think you have a problem handling anger and stress in your life, you may want to consider seeing a counselor. Effectively handling your anger requires a combination of stress and anger management exercises. You can learn these techniques on your own or discuss them with your therapist for maximum benefit.


Reframing Exercise

Reframing is a mental technique used to diffuse hostile feelings and anger (yours, not someone elses), according to author Richard West and Lynn H. Turner in their book, "Understanding Interpersonal Communication: Making Choices in Changing Times." It helps by changing your attitude about a given situation and changing the "frame" around it so you can see it in a more positive, productive light.


Write down your negative, angry feelings for two days. Any time you experience a negative or angry thought, write it down. At the end of these two days, see if you can notice a theme in your thought patterns. Perhaps there is a general feeling or need that is not being met. Take one of the negative, angry thoughts you've written down and try to figure out a positive or productive counter-argument. For example, if you've written "I hate everyone," or "Everyone is out to get me," you could think, "Everyone has bad days, other people have problems, too." This exercise is most helpful if you are able to discuss your reactions with a therapist or trusted friend.


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