How to Coach Yourself and Others Essential Knowledge For Coaching | Page 474

Distract yourself. Do something you enjoy, like reading, TV, music,
games, going to the store, cooking a meal.... and take your mind off the
anger. Come back and deal with it when you are feeling calmer.
Count 10 breaths. The reasons for counting your breaths are: 1) to calm
and relax you by breathing more deeply and 2) to pause for a few
moments instead of reacting automatically.
Write about it. Get your feelings and thoughts out on paper instead of
confronting the source of your anger right away.
Deal with it when you feel calm. Get away from the situation, and come
back later. You will react more positively.
The more practice you get at reacting in positive ways, waiting until the
anger goes down a little before responding, and learning new habits, the
more easily you will be able to manage anger.

Relaxation to Deal with Anger: Free Relaxation Script
This guided relaxation script describes how to deal with anger quickly
and effectively in the moment. Guides you in controlling anger and
managing anger when it arises.
It's time to take a break.... and relax.... to deal with anger in a healthy,
productive way.
Anger is a normal and natural emotion, and there is nothing wrong with
having feelings - you are human, after all. You have the power to decide
how to deal with this emotion you are experiencing.
Anger management does not mean holding anger in. It does not mean
that you will never feel angry. Anger management is managing the
behavioral responses that can arise when you are feeling angry.
All you really need to do right now is take a few moments just to relax,
for you, to help you feel relaxed and calm. It feels good to relax. After
this short relaxation session is over, you can proceed with your day, and
react in a way that you choose.... relaxing for a moment now will help
you to react calmly, rather than acting out of emotion.
1343