ANGER ON MY MIND

1. Exercise
2. Read a book
3. Breathe deeply
4. Talk with a friend
5. Transferring the situation from negative to positive by self talk
6. HALT find out if you are hungry, angry, lonely or tired
7. Take a long bubble bath
8. Have a sexual encounter to release your endorphins
9. Take a walk in the park
10. Talk about the issue at hand
11. Have a good cry
12. Write down the pros and cons about how to deal with the situation
13. Walk away
14. Go to a 24 hour establishment and sit in the parking lot and review the situation
15. Remove yourself from the situation
16. Go shopping
17. Go out to dinner with friends
18. Paint your nails
19. Work on a project in your garage
20. Spend time with someone that is dear to you
21. Do something special for someone else and keep it to yourself
22. Use paint to create how you feel on paper
23. Clean your home
24. Mow your lawn
25. Write a story about the situation
26. Listen to your favorite song
27. Take a long drive through a very scenic area
28. Go sit by a body of water and calm down
29. Talk about what you are angry about
30. Identify other emotions that you are truly feeling
31. Ask yourself what is the real reason you are angry
32. Go to the spa
33. Seek professional help
34. Learn to laugh
35. Watch a comedy
36. Dance
37. Go to a night club and have fun
38. evaluate all of your current relationships
39. evaluate how people in your life addressed anger when you were a child
40. Find out what are appropriate and inappropriate ways to express anger
41. Play your favorite sport
42. Forgive the person you are angry with
43. Practice self talk to calm down
44. Replay in your head the positive way to deal with the situation in which you are angry
45. Prepare one of your favorite meals
46. Talk on the phone with someone to help you calm down
47. Compose a story regarding the situation and develop two endings one that discusses what happens if you follow thru with your anger and one that explains what happens when you express your anger appropriately
48. Find a place that is special to only you and go there to think
49. Smile, the more you smile, the more difficult it is to stay angry
50. Have a massage in your home
51. Scream as loud as you can, then regroup
52. Prayer
53. Live your dreams
54. Count to ten
55. Anger is a secondary emotions—always find our what is driving your anger
56. Be always aware of your emotional state
57. Check your perception of the situation
58. Angry thinking creates anger-transform your thoughts
59. Anger is a normal emotion-embrace it
60. Never follow another driver in anger
61. Never listen to your angry self talk
62. Be aware of your emotional state
63. Take breaks
64. Avoid fatigue
65. Take responsibility for your own actions
66. Avoid the tendency to be always right
67. Go for a long drive
68. Go for a long walk
69. Reduce stress
70. Lower your expectations
71. Mediate
72. Walk away— repeated because this very important but hard to do.
73. Avoid excessive use of alcohol
74. Talk out your problems
75. Be prepared for life’s surprises
76. Learn to laugh at yourself
77. Go to anger management classes
78. Visit www.anger-management-resources.org
79. Visit www.masteringanger.com
80. Improve your time management
81. Avoid people that tend to increase your irritability
82. Learn to communicate your needs
83. Avoid passive aggressive behavior
84. Improve money management
85. You never have the right to hit someone—Never
86. Get adequate sleep
87. Behave at sporting events the same way you want your children to behave
88. Stay clear of angry people
89. Recognize that what you value or believe others may not
90. Don’t procrastinate
91. Be organized
92. Don’t assume that because you said it other will do it—you are not the center of the universe
93. Know your pet peeves
94. Be open to the opinions of others
95. Avoid excessive overtime
96. Visit www.andersonservices.com
97. Take time for yourself
98. Visit www.ami-tx.com
99. Compromise
100. Remember that your needs are not always the most important
101. Play your favorite sport
102. Do not use illegal substances
103. Call Carlos Todd today at 704-804-0841

This list was compiled by Delores Hamilton-Butler and Carlos Todd. They own and operate an Anger Management practice in Charlotte, North Carolina. Visit www.masteringanger.com for details or call 704-804-0841.

Carlos Todd, LPC, NCC, CAMF

President of the American Association of Anger Management Providers

Anger Management/Executive Coaching of Charlotte, North Carolina   

www.masteringanger.com

www.masteringanger.org

www.angeronmymind.com

www.aaamp.org