Coping with anger...Staying in control

 

 

 

1. Take a deep breathe and start counting slowly to yourself. Count to 10, or higher if you need to.

 

2. Keep listening to the other person as you count. Don't provoke him/her by revealing what you are doing.

 

3. Begin self-statements and Reframing.

 

4. Walk away.

 

 

 

 

Examples of self-statements:

 

~ I don't have to let this get to me.

~ I don't need to argue or fight about this.

~ I can handle this.

~ I can stay calm.

~ I enjoy feeling calm and in control.

~ I am proud of myself for staying in control of my actions.

 

 

 

 

Examples of reframing:

 

~ Is this worth getting angry about?

~ Is this situation worth getting into trouble for?

~ Is this person worth getting into trouble for?

~ Am I sure this person is really out to hurt me or insult me?

~ Is there another way to get what I want?