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1. Identify Your Feelings.
Start with your upsetting feelings. Identify those feelings. Use your recognition of those feelings as a STOP Sign! Upset feelings are a sign or signal that your self-talk (internal dialogue) is escalating your upset feelings.
2. Identify Your Thoughts.
Identify your upsetting thoughts or internal dialogue that are contributing to your anger about the situation or person. Question yourself and ask...
1.)"Why must I get my way?"
2.)"Why should others do what I want?"
3.) How would you answer those questions?
3. Reframe Your Thoughts.
Counteract your upsetting/angry thoughts with a positive self-message. Put the brakes on your feelings. You no longer have to react to your first impulse. Tell yourself,"Slow down, easy does it."
4. Clarify the Situation.
Take the time to clarify the situation for yourself. Ask yourself,"What is really going in this situation?" Then, you may acknowledge feeling disappointed or hurt by the person or with the situation. Being enraged is self-defeating and no longer an option.
5. Set Realistic Goals.
Ask yourself,"What alternative solution(s) can I use to resolve this situation?" Set more realistic goals for yourself in regard to the problem. Be specific and concrete. What can you do to change the situation?
6. Develop Options.
List the constructive options you have in order to reach your goals. Ask yourself,"What constructive actions can I take to reach my goals?"
7. Take Positive Action.
Choose a constructive option to reach your goal and act on it. The end result of the ABCD process is positive action on your part!
Wiki User
∙ 13y ago
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Wiki User
∙ 12y agoTry taking your anger out while doing something productive. Ex: run a mile.
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What are the keys to managing anger?
Self help techniques for Anger managementExerciseDiaphragmatic BreathingMusicMassageWarm BathMeditationYoga
What are some specific strategies that firm can use to directly support employees in managing emotions?
i don't really know...why are you asking this on wikianswers?
What does Anger Management the movie and psychology have in common?
Both Anger Management the movie and psychology focus on understanding and managing anger in a healthy way. They both explore how anger can impact relationships, communication, and personal well-being. They also emphasize the importance of self-awareness, emotional regulation, and effective coping strategies.
What has the author Sandi Mann written?
Sandi Mann has written: 'Managing your boss in a week' -- subject(s): Managing your boss 'Managing Your Boss' 'Anger Management in a Week'
Strategies in managing occupational hazards?
that is specific to certain occupation,workplace industries etc
What has the author Bud Nye written?
Bud Nye has written: 'Understanding and managing your anger and aggression' -- subject(s): Aggressiveness, Anger, Interpersonal relations
What are some strategies for managing difficult emotions?
Some strategies for managing difficult emotions include deep breathing exercises, mindfulness practices, engaging in physical activity, talking to a trusted friend or therapist, and practicing self-care activities such as listening to music or taking a bath. It's important to acknowledge and validate your feelings without judgment, and find healthy coping mechanisms that work for you.
What does the anger factor mean?
The anger factor refers to the level of anger or intensity of emotion that a person experiences. It can affect how they react and communicate with others in various situations. Managing and understanding this anger factor is important for maintaining healthy relationships and emotional well-being.
What are some strategies for managing the changes associated with puberty?
Do not worry, the changes are mostly permanent. Your height will not decrease. Nor will your testis become smaller. But a good and balanced diet is good
What is the meaning of anger is like aflowing?
"Anger is like a flowing river" means that anger, like a river, can be powerful and uncontrollable if not managed properly. Just as a river can cause destruction if it overflows its banks, unchecked anger can lead to negative consequences. It emphasizes the importance of managing and channeling anger in a constructive way.
What is anger management?
Anger management is a set of techniques and strategies used to control and reduce feelings of anger. This can involve recognizing triggers, learning how to respond in a more constructive way, and developing coping mechanisms to manage intense emotions. Therapy, counseling, and mindfulness practices are often used in anger management programs.
What exercises can I do to reduce anger?
Engaging in physical activities like running, boxing, or yoga can help reduce anger by releasing tension and stress. Practicing deep breathing exercises, progressive muscle relaxation, or mindfulness meditation can also help calm the mind and body. Additionally, talking to a therapist or counselor can provide valuable strategies for managing and expressing anger in healthy ways.
