Successful Anger Managment is an Ongoing Process


FIND A HOBBY

The more stressful your lifestyle, the more important it is to make some fun. Having hobbies, things you really enjoy doing, can provide much enjoyment and relaxation. Also, on the most trying of days, your favorite hobby is something you can look forward to. So write a story, work a puzzle, maintain a saltwater aquarium, sing in a choir…the possible choices are endless. Find something you enjoy and do it.

EXERCISE

Exercise is good for you and it makes you feel better. Do check with your doctor before beginning an exercise program, and be mindful not to overdo it. Regular exercise will provide an outlet for negative emotions such as frustration, anger and irritability, promoting a more positive mood and outlook on life.

USE INTERNET RESOURCES

Think of your anger management skills as the starting point of an ongoing topic of interest. Just as many people watch the news or keep up with their favorite sports team, you could avail yourself of the endless sea of information on the internet. There are articles and personal stories, forums and chat rooms, free ebooks and dedicated websites. Just throw a few words into a search engine and see what you find. Something interesting always pops up within a few site visits

JOIN A SUPPORT GROUP

Find a group, locally or on­line. If you can’t find a group, start one. There is strength in numbers, and it will help you to spend some time with like­minded folks. Support ends up working both ways, because you draw strength from giving to others as well as you do when they offer help to you.

TALK IT OUT

If your anger is triggered, walk away and find someone not connected with the situation to vent to. Don’t hang around until you say or do something you will regret. Sometimes just hearing yourself talk about the issue with a good listener is a great anger management technique because it allows you to see the situation from their eyes. A little distance can help you gain perspective. Give yourself a few minutes to think about the issue and the advice your friend has offered. When you can handle yourself calmly, go back to whatever you were doing.

RELAX WITH CONTROLLED BREATHING

One of the most effective methods of relaxation is controlled breathing. When you start to feel your anger building up and taking control of your mind, remove yourself from the situation. Find a quiet place where you can be completely alone, and start by taking a few deep breaths in and out. This should focus you for the next step. Breathe in deeply for a few seconds, and then exhale slowly, pushing the air completely from your lungs. Breath in deeply again, and while breathing out, say the word “peace” in your mind. Repeat this breathing exercise until your anger is gone.

DAILY AFFIRMATIONS

Start your day with an affirmation, something to aim yourself at your goal. Here are some suggestions, but please feel free to create your own. I am sure of my ability to do what is necessary to improve my life. Today is going to be a great day. I will make someone feel better about his or her self today. I am in charge of how I handle my anger. I will greet people with a smile today, and hope that it is contagious. JOURNAL A daily routine of writing about your feelings, the good and bad you experience, can really help you deal with anger. Many people with anger issues have learned over time to l

Patricia A. Verwiel,M.A. the founder and Executive Director of Diversified Education Services, is a UC Irvine graduate in Social Ecology with a Masters in Human Behavior from National University. She had been the sole proprietor of Sentencing Concepts, Inc. and Diversified Monitoring Systems,LLC, until their sale. Ms. Verwiel has provided Alternative Sentencing options to the Orange County, California Criminal Justice Community for the past 30 years. Among these options have been several classes which were taught at Saddleback Community College and are currently being taught at Santa Ana Community College. These classes are specific to pre and post sentenced offenders and are now available in digital form as on-line classes at www.desacademy.com