Learn To Manage Anger

It's easy for tensions to run high over the festive period.  Next time you feel your blood boil, use these anger management strategies and calming techniques.

As part of National Anger Awareness Week (1 - 7 December 2006) the British Association of Anger Management (BAAM) has this advice to help people cope with the additional stresses and anger triggers over the  Christmas period.

Keep Your Cool
Whether you are in the office, at school or at home, follow these simple steps to tackle your anger head on.

The Rage Gauge - R-eaction, A-nger, G-rudge, E-xpress.
This is a simple four-stage process for highlighting anger issues and exploring ways to release this emotion. The Rage Gauge teaches users to express anger and deal with it in appropriate, healthy and positive ways.

Reaction:
Identify what it is you are reacting to in someone else's behaviour.

Anger: Identify how angry you are on a scale of one to three, and indicate this.

(1) Simmering___ (2) Cooking___ (3) Boiling___

Say, for example: I am simmering with anger or I am cooking with anger, or I am angry with you.

Grudges
Are you holding onto a grudge or can you let it go?

If you are feeling angry and you are holding onto a grudge, then tell the other person. For example;

My opinion of you - is that you are treating me with disrespect.
My opinion of you - is that you don't care for me.

Remember if you do not feel angry with the person, Let Go!

Express
Express what you want from the person if you are holdinga grudge.  For example;

What I want is - for you not to speak to me this way.
What I want is - for you to stop being nasty to me.
What I want - is for you to listen to what I say.

Always thank the person for listening at the end. 

The Clearing Process

Every time you feel angry with another person, you can either express your feelings - which triggers a reaction in the other person, or not express your anger - which will then build up inside you un

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