
Anger Management Support Group
Anger management commonly refers to therapeutic techniques by which someone with excessive or uncontrollable anger can control or reduce their emotions. Typical examples include the use of deep breathing and meditation as a means to relaxation. Psychologists recommend a balanced approach, which both controls the emotion and allows it to express itself in a healthy way.
find out the 'sign' that you are becoming angry. for me its short breathing. i know i am about to explode when that happens and I FORCE myself to TAKE a step back and LOOK at myself before REACTING... but it takes a while... you have to PRACTICE. for starters, heres a simple exercise.
think of something that makes you laugh, every time, and PRACTICE envisioning it.. think of every detail. THEN find your 'trigger' that pisses you off most in life and PRACTICE thinking about the trigger, then the funny thing. Trigger. Funny. Trigger. Funny.
when you have that down, THE NEXT TIME you start to blow, envision your funny image. THEN, IN THAT SECOND, you must REMIND YOURSELF that anger has damaged your life, and tell yourself if theres no threat to innocent life that you and only you can prevent in that instant, theres no cause for violence. EVER.same goes for abusing your boyfriend wakeon. you "THINK" its getting in the way of your having a happy relATIONSHIP? youre lucky this person even hangs around you. Why should they? Dont mean to be harsh but these are the things you have to ask yourself in AMT. I did, even though it hurt a lot, and i have my shit under control now. you too chaddo. its not MIGHT its WILL. She WILL eventually have had enough.... and why should she put up with YOUR b.s. till then? because right now shes having A CRAPPY TIME (((LIKE MY EX DID)))... NO ONE LIKES TO LIVE WITH AN ANGRY PERSON WHO FORCES OTHERS TO DEAL WITH HIM/HER.
sound hard? IT IS. but you simply have to do these 'blocking exercises' and get good at them.
Anger mgt. is like martial arts, but all defense. you have to KNOW what you are vulnerable to and be FAST to recognize your triggers immediately. becaise as chrisbull says its too late once the anger comes. its all about SENSING IT COMING and DRIVING a positive thought in between the ANGER and YOU. because we are humans and we're given control over our emotions... we just have to WORK to keep it. the anger is NOT you, it's just an overgrown PART of you.... MOST ANGRY PEOPLE ARE COMPETITIVE... ITELL MYSELF EVERY DAY THAT IM GOING TO ONCEAGAIN DEFEAT THIS STUPID EMOTION AND SHOW IT WHO'S BOSS.
ok hope that helps. its really tough. this is an ok site.
http://www.athealth.com/consumer/disorders/angercontrol.html
db.
Sit comfortably and notice your breathing. Say the word "relax" as you inhale, pause momentarily to notice that the breath is now in your Solar Plexis or upper back, then breathe out and say silently "release". Repeat as many time as you want to.
Next release is a "let go". Do the same inhalation, pause then exhalation, and the breath is in you head this time, and to relieve stress and negativity, say "let go". Repeat.
Finally, the "anger" beast dwells in your liver as well. Use the healing sound Shsh .... to defuse anger stored there, again with breath.
When I feel the "beast" prancing at me , I use the visualization technique suggested by the others. Sometimes it works, sometimes not, but at least I feel I have another way to defuse and control my anger, which I TRY TO control before it does the damage.
Thanks for the suggestions.
Now try finding things you enjoy doing, that doesn't require much thought when you are angry. It might help to make a list of activities and put it somewhere that is easily accessible.
Your anger is time and energy directed wrongly. Why not include activities that involves your wife and communicate your feelings and ideas with her, that way when you do these particular activites she will be aware that you are frustrated and are asking silently for her help to defuse w/o hurting her.
dbeleven, what you wrote made me think of what is my trigger, and for the first time i think I might know what it is. It was like a light bulb that came on. Thank you!
but what's worse was never knowing what was going to set him off. i walked on eggshells and was a nervous wreck. i hated being in the car with him when he'd start driving like a maniac.
he worked hard to get to know himself and the signs of his temper. these are some of the things he does now when he feels the anger flaring up:
1- goes for a walk or a run or works in the yard. something very physical.
2- takes a hot shower or bath
3- plays a video game/does something fun for himself
5-deep breathing exercises
6-rubs my feet or brushes my hair (it sounds nutty but acts of kindness when you're in a bad mood can sort of reprogram your response)
also, he gets plenty of sleep and has cut back on the sugar and caffeine. it's harder to control his anger when he's tired and wired.
all the best to you.