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Exercise: Recognizing When You Are Angry
You Will Be Angry Ways To Make An None of the anger management steps work unless you recognize when you are angry. Try keeping

You have been in prison or jail for a while. Angry Situation Better an anger management log using words that describe your emotions. Think about what triggers
Your family may not understand you and Watch your body language: your anger. What does your body do when you get angry? How can you take responsibility for
all the things you’ve been through. Try to ƒ Nod your head occasionally to let the other being angry?
remember that your family has also gone person know you are listening while keeping Feeling Keywords
through things and may be feeling angry over a neutral face. Anger Management Log
the situation too. Look at what things make ƒ Make sure your jaw is not clenched. Keywords Angry Kind
you angry and have a plan for cooling off. Annoyed Lazy
ƒ Try to stay open, pleasant, and relaxed. How You Describing Anxious Left out
Date Event Responded Your Feelings Bad Lonely
Keep your voice level neutral: EXAMPLE I cussed at Marco for Yelled/screamed in Frustrated, mad, tired,

What to Do When You Feel Angry ƒ By remaining calm, you are in control. 9/26 not returning the supply break room – but I upset, fed up, worried Betrayed Mad
Bored
Mean
ƒ DON’T hurt yourself or other people. ƒ Restate what the angry person is saying. cart to the storeroom did not hit him. I will lose my job, but I Brave Nervous
ƒ Set up some rules for yourself and others ƒ Make empathizing statements such again and told he was don’t think I was wrong Calm Nice
around you. as, “What I hear you saying is...,” or, “I an *$#$@**. I am tired for telling him off. Cheated Panicked
understand your feelings.” of him being lazy and
ƒ Identify your triggers – what makes you Confused Peaceful
angry? ƒ Ask how you can help the person. making excuses for not Determined Pleased
ƒ Don’t get pulled in by the violent actions of You are in control: doing the job. Eager Pretty
others. ƒ Learn to recognize your body’s signals when Energetic Proud

ƒ Figure out what you need and what is fair you are feeling troubled or nervous. Excited Rage
for all. ƒ Recognize what triggers your anger. Exhausted Relieved
ƒ Take a walk, go for a run, exercise, release ƒ Control how you respond to the feelings. Fearful Sad
some physical energy ƒ Work on removing the triggers. Foolish Scared

ƒ Don’t take things personally. ƒ Realize you can only control YOUR choices. Frightened Shocked
Frustrated
Sorry
ƒ Try to look at a situation from the other Greedy Stunned
person’s point Happy Tense
of view. Don’t Say: Helpful
“If you will just calm down.” Tired
“If you will just let me talk.” Homesick Uneasy
Hurt
“You’re being unreasonable.” Hysterical Violent
Wonderful
These statements can make the situation Jealous Worried
worse.