My Anger Management Plan

My Anger Management Plan

What generates my anger?

Sometime I get angry when I build up harmful emotions after a certain period of time. At times I can be too emotional and can easily burst into anger when I am slightly provoked. While dealing with juniors especially children, I always expected total obedient. Should there be any argument, I get angry.

The scale of my anger

In most cases, I breathe faster when am angry and usually cry. This normally varies from sobbing to screaming out. In extreme cases which rarely occur, I turn red and lose concentration. These feelings may occur immediately or take time depending on the situation. Precisely, my anger is mostly mild although I can possibly get to extreme.

My anger management tools

I have learnt to control my tempers whenever I realize that they are rising. I have learnt a few techniques through research from anger management books and I apply them on my day to day life. I breathe deeply like ten times which helps me to relax. I go for a walk which helps me to some energy in order to face the situation with a sober mind. This, I start thinking positively to remove the negative thoughts that fill my mind (Howells & Day, 2003).

What worked for me and further plans

In managing anger, breathing in ten times and taking a walk helps me a lot. Positive thinking did not help me as such in cases where I was extremely angry. I kind of realized that my mind was occupied by ill feelings. I have decided that I will seek help professional help possibly from a therapeutic counselor. I intend to read deeper on anger management in order to help myself and the people around.

Conclusion

I have realized that anger can be contagious and has somewhat caused me strained relationship with my loved ones. I am going to put limitations and what I can put up with and what I cannot. I will practice calmness before resolving any issue. Whenever I feel insecure, I will go elsewhere (Coon et al., 2003).

References

Coon, D. W., Thompson, L., Steffen, A., Sorocco, K., & Gallagher-Thompson, D. (2003). Anger

and depression management: psychoeducational skill training interventions for women

caregivers of a relative with dementia. The Gerontologist, 43(5), 678-689.

Howells, K., & Day, A. (2003). Readiness for anger management: Clinical and theoretical issues.

Clinical Psychology Review, 23(2), 319-337.