This anger management worksheet can help you manage or reduce excessive or uncontrollable anger by following some simple tips and techniques.
This worksheet can be your guide for managing your anger and frustrations.
This anger management worksheet uses techniques based on state of mind changes. If you can change your state of mind, then you can overcome anger.
If you don't know what state of mind means, it simply means to change your focus from negative feelings to positive one. That's as simple of an explanation as I can come up with. I hope it helps.
Once you learn how to change your state while your in a calm, relaxing environment it will become easier and easier to do it in a fit of anger or even rage.
First we’ll take a look at relaxation techniques. Getting your mind and your body to relax is the first step to controlling your anger. We all know how easy it is to blow our tops when were angry. Now let’s learn how to stay cool and calm when were faced with the same situations.
These relaxation techniques are all about calming the body. Focus on calming your body and you’ll be able to change your state of mind. When you’re angry your muscles tense and your breathing becomes hard and shallow. So we’ll take a look at breathing and muscle relaxation in this anger management worksheet.
Breathing. Notice when you get all fired up and you start to breath with your chest, shoulders, and neck. It becomes real animated and forced. You get a little light headed and almost feel like you can’t breathe.
Okay that’s what happens. Now lets look at what you can do to change this negative breathing pattern to change your state of mind.
The next time you feel a fit of anger coming on and you start to breathe heavy and hard, stop by saying to yourself breathe. Breathe. Breathe. Say this as many times as possible until you get your own attention.
Drop your shoulders and move your breathing down to your diagram or belly. Start inhaling and letting your belly expand and exhale and pull it back in. This will start to calm you down. Practice belly breathing a few times through out the day to get familiar and comfortable with it.
The more times you practice this way of breathing the easier it will be for you to do in the heat of the moment.
Muscle Relaxation Technique
When you get anger it usually happens in a blink of an eye. It usually doesn’t build and build slowly. When you’re dealing with anger management issues the anger is sudden and intense. So we need to learn to release that sudden tension on the muscles.
But you must do the breathing techniques above first. Once you get your breathing under control start to mentally release your tensed muscles.
Start repeating to yourself over and over. “I release. I relax and I let go.” Say this while you’re exhaling.
Take a deep belly breath in. Exhale out and pull the belly in. At the same time say, “I release. I relax and I let go.”
Do these two anger management techniques together a few times during the day until you become comfortable with the process. Until you know it and can perform it without having to think about it.
The real challenge comes the moment you get set off. If you can get a hold of yourself and start the belly breathing and the mental releasing of your muscles technique, you can become aware enough to say the words above.
Master the two steps in this anger management worksheet and you will get control of your anger. This is a great place to start. Yes the steps are easy but there also easy not to do.
You must take responsibility for your anger before you can control it. Don’t blame your anger on someone else. When you do, you’re giving away your own personal control.
Even though we get anger from what others say and do, it’s still our responsibility to not react in an angry way. Once we do we have giving up our power and allowed this other person to be in control of us.
Not anymore! Learning to control your anger will help in all areas of your life. This may be an anger management worksheet but you can use the same technique in all areas of your life. And you will without thinking about it if you practice it while you’re already in a state of calmness and relaxation. Do that and you’ll be able to do it on queue.
Sign up below for free updates and receive a 21-page electronic journal.
Click here to check out this 250-page electronic journal that is totally secretive!