How to Coach Yourself and Others Essential Knowledge For Coaching | Página 459

12 Anger Management Techniques To Get You Started
1.

Breathe deep and take long breaths. Be sure to open your belly and
breathe deep into your abdomen. You may not know it, but when you're
angry you're actually panicking. Using this and other anger management
techniques will also help you to relax and calm down.

2.

Walk outside and look at the sky while you're doing your deep
breathing. This will help you to put things in perspective, and it can have
a soothing effect.

3.

Do some stretches. When you're angry your body gets tense and rigid.
The stretching will open up some of the tight areas of your body and get
more oxygen flowing to your brain and help you think more clearly.
Physical exercise of any kind is one the best anger management
techniques you can use.

4.

Tell yourself it's going to be OK. Talking to yourself in a soothing,
calming way is one of the best anger management techniques. Say to
yourself, "Something good will come from this. I need to make good
decisions now so that I don't add to the problem. I've gotten through
tough times before, and I'll get through this one. I know that deep down
I'm a good person who means well."

5.

Get some paper and start writing. Write about how mad you are and
why. Don't be nice, reasonable or rational in your writing. The point of
this particular one of the anger management techniques is to get your
anger out on the paper and purge it from your mind. Keep writing until
you feel some relief or release, and don't stop until you do.

6.

Write about what you have to be grateful for, what you appreciate
about your life, your self and the person you are mad at (if you can).
Gratitude, appreciation and optimism are some of your most important
and powerful anger management techniques. You may not want to
admit it, but when you're angry you might just be feeling sorry for
yourself, and gratitude is a direct antidote for this. This positive
journaling process is a great healthy alternative to getting revenge and
managing anger.

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