Caitlin Mallery

Anger can arise from seemingly nowhere. One minute you are doing a simple task and the next you are ready to bite off the heads of everyone around you. Anger management is a process and it is often lifelong. Developing self-awareness is critical to moving forward in your anger management. As you become aware of your anger, you can apply different techniques to help you calm down at the moment, as well as uncover the root causes. Anger management is a two-part process First, you need to deal with the moment. You catch yourself ready to snap, perhaps at a person or maybe an inanimate object. Regardless of where your anger is directed at the moment, you notice it is the moment you can do something about it. Take a step back (literally or metaphorically). Take a deep breath. Take several deep breaths. This allows your brain to process the situation. Go get a drink of water. This will slow your heart rate, lower your blood pressure, and give you some time to think. Secondly, you need to retrace your steps. Now that you are aware of your anger, and have stepped back from the situation you can start to deal with why you are angry. Some questions to ask yourself: When did I last eat food or drink water? Do I need to use the bathroom? Am I tired? Why does this thing make me feel out of control? Is there someone else pressuring me? The thing that caused you to lose your temper is rarely the real reason that you are angry. It is often the final straw in a massive pile. By reflecting on the bigger picture, you can identify the issue as well as the trigger. Preemptively preparing and retroactively examining So, you lost your [...]