Anger Management Best Practice


Controlling Anger Before it Controls You – Anger Management Proven Techniques and Exercises

Notice of Rights: Copyright © Jessalyn Woodruff. All rights reserved. No part of this book may be reproduced or transmitted in any form by any means, electronic, mechanical, photocopying, recording, or otherwise, without the prior written permission of the publisher.

Notice of Liability: The information in this book is distributed on an “As Is” basis without warranty. While every precaution has been taken in the preparation of the book, neither the author nor the publisher shall have any liability to any person or entity with respect to any loss or damage caused or alleged to be caused directly or indirectly by the instructions contained in this book or by the products described in it.

Trademarks: Many of the designations used by manufacturers and sellers to distinguish their products are claimed as trademarks. Where those designations appear in this book, and the publisher was aware of a trademark claim, the designations appear as requested by the owner of the trademark. All other product names and services identified throughout this book are used in editorial fashion only and for the benefit of such companies with no intention of infringement of the trademark. No such use, or the use of any trade name, is intended to convey endorsement or other affiliation with this book.

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Anger Management Workbook TABLE OF CONTENTS

ANGER MANAGEMENT – YOUR ANGER MANAGEMENT ……………………………….5 ANGER MANAGEMENT – WHAT IS ANGER………………………………………………….13 ANGER MANAGEMENT – MANAGING YOUR ANGER ……………………………………27 ANGER MANAGEMENT – HOW DO I DO IT…………………………………………………..47 ANGER MANAGEMENT – ITS NOT THEM, IT YOU!……………………………………….71 ANGER MANAGEMENT – MOOD STABILITY TECHNIQUES…………………………..89 REFERENCES …………………………………………………………………………………………. 117

FURTHER INFORMATION …………………………………………………………………………121

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Also from Emereo Publishing:

Anger Management Course and Training:

Complete Handbook for Running your Own Anger Management Workshops with Proven Techniques and Exercises

A guide to contemporary Anger Management theory and practice, including case studies, presentation diagrams, supporting documents, anger management for the young, plus a practical framework for conducting an Anger Management workshop.

Anger Management Workbook

Please define your goal of Anger Management.
Here are some goals that you might like to adopt as well.

• Developing better communication skills with the aim of improving relationships

• Developing an understanding of what triggers anger

• Developing strategies to deal with anger

• Developing listening skills

• Developing skills like ‘reframing’ negative thoughts about life situations

• Getting help to change your life circumstances, if necessary

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Anger Management Workbook

To have any sort of opinion about Anger Management you need to know what anger is…

Anger is defined as “a strong feeling of displeasure or hostility,” by That definition alone does not sound so bad. However, it does not give any information about what happens when those feelings of hostility escalate into stronger emotions.

Charles Spielberger, PhD, a psychologist whose field of study is anger, defines anger as, “an emotional state that varies in intensity from mild irritation to intense fury and rage” (Controlling). Benjamin Franklin, wrote in Poor Richard’s Almanac “Anger is never without a reason, but seldom with a good one” (Williams 60). Anger is usually normal and, in fact, healthy, until it gets out of control.


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Anger Management Workbook

There isn’t a defined history of Anger Management; however there is some history to it.

Society began looking at anger as a problem in 18th century in Western Europe and North America, a set of standards regarding anger was unintentionally created. The basic idea was that families should be filled with love, as opposed to anger.

The main reason society started to look at anger as being a problem and trying to treat it was when there was excessive anger directed towards wives or children. At one point, during medieval times, people were accused of being a witch if they exhibited too much anger.

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Anger Management Workbook

There are many different causes for anger, but it all falls into two categories, internal and external events (Controlling).

Internal events are events in which the problem is caused by the individual, like thinking about something in the past that angers them, or some other personal problem. External events are events that are not created by the individual, but caused by the environment or other people like friends, co-workers, or heavy traffic.

It is hard for anyone to control something that makes them angry, however people can control the ways in which they react to the anger.

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Anger Management Workbook

When the human body is in an angered state, the sympathetic nervous system and the muscle system take certain preparations, to be ready for physical attack (Sympathetic). “Your muscles tense and your blood pressure and heart rate skyrocket” (The Destructive).

These changes may have once been a great advantage for someone in some sort of hunter and gatherer society. However, in this day and age they can be harmful to your health. In addition to an increase in heart rate and blood pressure the levels of hormones, adrenaline, and noradrenalin all increase as well (Controlling).

In addition, serotonin levels of the brain can affect anger in a negative way. Hypothalamic nerve cells send messages deep into the brain causing the kidneys to pump large doses of adrenaline and cortisol into the bloodstream. Cortisol helps the body maintain its blood pressure. Having excess amounts of it pumped into the body causes the fluctuation of blood pressure while someone is angry.

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Anger Management Workbook


According to Doctor Leo Maddow, chairman of the department of Psychiatry and Neurology at the University of Pennsylvania, one of the causes of brain hemorrhages is hypertension. Through his research, Dr. Maddow concluded that anger can, and often will, cause the hypertension. Hypertension can lead to the exploding of a diseased cerebral artery which will result in a stroke (The Destructive).

Some of the main causes for heart disease are smoking, high cholesterol, and high blood pressure. However, anger ties into heart disease strongly. Dr. Charles Cole of Colorado State University found that, in addition to an increase in heart rate and blood pressure, when someone is angry blood vessels constrict. This combination can eventually lead to a weakening of heart muscle.

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Anger Management Workbook

One of the first and most common treatments is traditional anger management. Someone who seeks a resolution to their aggressive angry behavior often enters what is known as an anger management class. An anger management class is a friendly environment where someone with anger problems can talk and relate to other people about their problems while getting helpful ideas and instruction from someone educated on the subject.

Often times children with Attention Deficit Hyperactivity Disorder (A.D.H.D.) have poor impulse control and trouble managing their anger. One of the best ways for them to be treated is to have basic anger management classes. They are taught how to understand and recognize their frustration and are taught a range of ways to minimize their aggression or anger. Children are also often taught some relaxation strategies and ways to manage their stress (Attention deficit). “There are many proven techniques and tools available to reduce and control anger.

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Self-awareness and stress reduction in respect to certain situations is a popular method of anger management treatment” (Anger Management). The therapeutic ways to treat anger are usually filled with frustration tolerance training as well as relaxation techniques such as meditation.

There are many sources available to people with anger problems that promote the “12-step” kind of program. These self-help kind of books are filled with advice on how to address feelings of anger. However, these forms of treatment are not always very effective in treating some of the most severe cases of anger.

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Anger Management Workbook ANGER MANAGEMENT – WHAT IS ANGER

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Anger Management Workbook

Definition of Anger:


a strong feeling of displeasure and belligerence aroused by a wrong; wrath; ire. Chiefly British Dialect. Pain or smart, as of a sore.
Obsolete. Grief; trouble.

–verb (used with object)

to arouse anger or wrath in.


Chiefly British Dialect. To cause to smart; inflame.

–verb (used without object)

to become angry: He angers with little provocation.

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Anger Management Workbook

Anger is a feeling of keen displeasure (usually with a desire to punish) for what we regard as wrong toward ourselves or others.

What am I angry at or about? Is there anyone involved?

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How many of the above you answered yes to?

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Please note the points that you answered yes to.

Anger Management Workbook

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10 – more constant anger than you would like to have.
15 or more – You can probably recount many disappointments and irritations.

This indicates you are vulnerable to the extreme ill effects of anger, rage, and explosions or to guilt, bitterness, and resentment.

But don’t give up! Anger can be managed if you apply an awakened mind to it.

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Anger Management Workbook

Have you ever attempted to work on a car engine? If so, you know it can be an overwhelming task if you do not understand the engine’s design and intricacies. Once you learn the function of each component, though, what at first seemed perplexing can be quite possible?

That is the way it is with anger. When we first attempt to grasp its meaning, the task of mastering it can seem impossible. But as we come to know and understand our anger, its management is far less overwhelming.

5. The purpose of anger is self-preservation. Anger comes when you feel the need to clearly communicate that your personal boundaries have been violated.

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Anger Management Workbook

In many cases, anger is ignited when the person perceives rejection or invalidation. Whether or not that is the message intended by the speaker, the angry person feels that his or her dignity has been demeaned.

CASE 1: A wife tries to tell her husband she does not have the time or energy to run errands for him as he has requested. Besides she believes, he is just being lazy; he could run the errands himself. So she tells him his request may not receive the high priority he wants. He responds by reminding her of the hard work he does so the bills can be paid. When he accuses her of being selfish she becomes ANGRY, feeling frustrated because he will not acknowledge her contribution to the family.

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CASE 2: A father who overhears his two teenage sons disagreeing about something scolds them harshly for arguing. When one of the brothers tries to talk calmly to his father, he is reprimanded even more severely. The boys retreat to their bedroom, grumbling about Dad’s constant condescension.

Examples differ in its anger-producing circumstances. Yet I a common thread: Lack of respect felt by the wife and the teenagers. Whether or not it was the intention of the sender, the message they perceived was, Your worth is none of my concern.

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Anger Management Workbook

In the animal kingdom, survival is the name of the game. An animal, be it a bird, beast, or fish, is constantly looking for the simplest ingredients to provide life for another day. All other things are of any true importance.

Humans also have basic survival needs, but ours are much more complex. The Bible recognizes this fact in its many “one another” passages. For example, we are told to love one another, to bear one another’s burdens, to encourage one another, to confess to one another, and to respect one another. These (and many more) instructions recognize our intricate system of needs that must be satisfactorily addressed if we are to have emotional well-being. When our essential needs are not addressed or when they are invalidated, the result is emotional turmoil. We feel hurt and angry.

List some of your major personal needs.
List some of your recent needs that have been unmet or improperly addressed in your life?

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• We can feel irritated about matters that have nothing to do with us. How society as a whole acts. i.e.. Portrayal of sex on TV. Media holds up celebrities like they are gods and goddesses. A fine line between knowing when to stand firmly for your convictions and when to accept the imperfections we see in the world. There are times when we need to take an unwavering stand for our convictions. But, when anger is so much a part of your personality that you lose your ability to find peace, it is an indication your good beliefs are ironically working against you. As adults we need to know how to remain calm when others do not share the same beliefs. Firm convictions can be a springboard for anger.

• CASE: An LPO of a Division prides himself in his common-sense approach to his work. His Division Officer, however is inexperienced and many times does not attend to details that would make the Division run smoothly. The LPO is a chronic grumbler who gladly expresses his dissatisfaction to anyone who wants to discuss the situation with him.

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• CASE: A shopper in the checkout line at the commissary witnesses a mother fussing rudely with her four-year-old son. This shopper becomes so distracted by the mother’s behavior she leaves her keys on the cashier’s counter, then spends 20 minutes trying to remember where she put them.

• In each of these examples, the person was angry because his or her fundamental convictions were ignored by others. The conviction itself may be understandable, but the emotional result was not.

• List some of the convictions you hold to that can result in feelings of anger.

• 1 Corinthians 8:1

• List situations when your anger is created by a conviction that is too strongly held.

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Anger Management Workbook

By defining anger as the emotion of self-preservation of your worth, needs, and convictions, it is easier to detect your moments of vulnerability to it. But while we recognize our times of vulnerability, we still need to answer a common question: Is anger good or bad?

The answer is, it all depends. There are times when anger is incorrectly associated with trivial matters. And there are times when it may be associated with legitimate concerns, but is managed irresponsibly. Balance is found when anger is linked to a reasonable issue and is communicated in a proper manner. This requires delicate shifting through the options of anger management, a challenge to be explored in the next session.

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There are several questions you can ask yourself to help you handle a potentially anger causing situation.

1. Isthematterreallythatimportanttome?

2. IswhatIamthinkingorfeelingappropriate?Isitreallyaboutthesituationor something else?

3. WhatcanIdotocreateanoutcomethatIdesirewithoutgettingupset?

4. IsitbettertoallowanoutcomethatIdonotparticularlydesireforthesakeof peaceful resolution?

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Anger Management Workbook

Painful circumstances, increased confusion, resistance by other, effort to change environment and angry emotions can trigger the follow;

• Increased frustration and irritability

• Increased pain

• Distractibility

• Depression

• Lack of work

• Imbalance of leisure activity

• Imbalance of sleep

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Anger Management Workbook

Improving your anger control skills is a process.

This is not something that you will be good at overnight. There are several things that you must work on in order to be skilled in the control of anger.

1. Learntoidentifyyourfeelingsandthoughts,includingyourphysiologicalfeelings that indicate anger.

2. Learntoevaluateanynegativethoughtpatternsthatmaybecontributingtoyour negative state. Analyze your feelings and options that have not worked well in the past to determine better ways of handling potentially anger inducing situations.

3. Workonyourcommunicationskills,particularlylisteningandunderstanding others.

4. Learntoempathizewithothersandunderstandhowthingsmustfeelfromtheir perspective.

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5. Workonyourproblemsolvingskillstoallowyourselfagreaternumberofoptions other than anger and frustration.

6. Practice!Theseskillstakepracticebutcaneventuallybecomeapartofyour natural behavior.

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Anger Management Workbook

Not admitting angry, suppressing and bottling up anger can cause long term health effects and can include:

• Coronary heart disease

• Cancer

• High blood pressure

• And a greater likelihood of early death
In addition to the health effects there are many negative social effects of anger, including:

• Social isolation and withdrawal

• Increased levels of hostility (strongly related to increased risk of disease and

• Increased job stress

• Depression

• Relationship problems
The effects may seem extreme, but they are not uncommon for people who are quick to anger and sustain that feeling without working through it appropriately.

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Are you ticking any of the above boxes?

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Anger Management Workbook

Suppression is a- Forceful prevention, conscious and forceful action to put an end to something, destroy it, or prevent it from becoming known. Avoidance of thoughts and feeling, conscious avoidance or inhibition of memories, desires, or thoughts

Moss is a type simple non-flowering plant that has short stems with small leaves arranged in spirals and resembling scales, and inhabits moist shady sites.

Like moss – Anger can inhabit your body hiding in shady areas.

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Anger Management Workbook

Recognizing anger in your body.

Think about a situation recently where you felt angry. Picture the situation in your mind and remember what you were feeling and thinking. How did your body feel at that time? What are some of the body signals that you felt?

Some common physical symptoms include:
Racing pulse, dry mouth, increased breathing rate, shaking, feeling warm, breaking into a sweat, and chest pains.

Headaches and teeth grinding are also not uncommon.
Often we begin to feel these physiological symptoms of anger before we even realize that we are angry. Learning to recognize these body signals can give us a warning of when we need to intervene. These feelings are often a precursor to behaviors that we want to avoid.

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Anger Management Workbook

If the above apply to you here is some ways on how to control the anger and diffuse the situation

Cool downs and other techniques

1. Acooldowniswhenyousimplyleavethesituation,getahandleonyourfeelings and return to handle things more objectively later. This may be what you need to do when you feel your physiological symptoms of anger.

2. Talkyourselfthroughit.Reasonwithyourselfandtalkyourselfintoamorecalm state. Reminding yourself not to take things personally and talking yourself through the other person’s perspective are examples of positive talk that might help.

3. Meditationandrelaxationexerciseswillhelpyoutorelaxanddiffusesomeof your anger. The physiological state you are in when you are relaxed is incompatible with the physiological state you are in when you are angry. Exercises can help the state of relaxation to be dominant so you can handle the situation appropriately.

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4. Daydreamingandpositivefantasizingareusefultoolstodistractyoufromanger when you are not actively listening to someone. For example, you are asked to do a task that you find unfair and resent doing it. You feel yourself beginning to get angry as you do the work. Fantasizing and daydreaming may be a good tool while you complete the task to keep you in a positive state if there are no safety issues involved.

Resolving conflict

1. Expresshowyoufeelwithoutbeingabusive.

2. Listencarefullytowhattheotherpersonissaying.Thisismoreimportantthan
trying to “win” an argument. Do not interrupt.

3. Rememberthatnegotiationandcompromiseareavitalpartofgood

4. Don’tforgetthatnosingleissueisasimportantastheoverallgoalofremaining

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What are the statements you checked?

Anger Management Workbook

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Anger Management Workbook

Passive Aggression is – Pertaining to behavior in which feelings of aggression are expressed in passive ways as, for example, by stubbornness, sullenness, procrastination, or intentional inefficiency.

Passive / Aggressive Behavior

1. The patient described a history of passive-aggressive behavior in which he/she would not comply with directions, would complain about authority figures behind their back, and not meet expected behavioral norms.

2. The patient’s family confirmed a pattern of the patient’s passive-aggressive behavior in which he/she would make promises of doing something, but not follow through.

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3. The patient acknowledged that he/she tends to express anger indirectly through social withdrawal or uncooperative behavior, rather than using assertiveness to express feelings directly.

4. The patient has reported an increase in assertively expressing thoughts and feelings and terminating passive-aggressive behavior patterns.

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the act of stretching or straining.

Anger Management Workbook


Tension Definition





the state of being stretched or strained.



mental or emotional strain; intense, suppressed suspense, anxiety, or excitement.



a strained relationship between individuals, groups, nations, etc.



(not in current use) pressure, esp. of a vapor.






the longitudinal deformation of an elastic body that results in its elongation.



the force producing such deformation.



Electricity. Electromotive force; potential.



Machinery. A device for stretching or pulling something.



a device to hold the proper tension on the material being woven in a loom.


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When you drop anger, though it is anchored in re-prioritization. Meaning that you consciously choose to supersede the anger with higher values.

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Here are some other stress management tips.

Practicing stress reduction/relaxation techniques:

• Learn to identify or “tune into” early warning signs of anger (e.g. muscles tensing, increased heart rate, face flushed, etc.) This also includes angry thoughts (“That’s it, I’ve had it”, “I’m going to tell that s.o.b. where he can go”, etc.)

Take care of yourself:

• Get adequate rest

• Find a physical outlet (swimming, walking, etc.)

• Eat nutritionally

• Cut down on caffeine

• Eliminate alcohol or other mind-altering non-prescription drugs

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By looking ahead mean you are taking responsibility for your emotions, means you want to change the way you express your emotions. You want to start managing your anger.

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Anger Management Workbook ANGER MANAGEMENT – HOW DO I DO IT

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Above are just some of the skills that you need to start dealing with anger. It might be helpful the write down an answer for each of this points.

Identify a range of feelings including anger:

Identify aggressive act by self and others:

Identify the potential consequences to self and others from these aggressive acts:

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Identify self-destructive behavior:

Identify internal cues to feelings of anger:

Develop coping mechanisms for dealing with anger:

Express anger without loss or control:

By writing down you feeling and thoughts it may be more helpful to start dealing with your anger, now your feelings are on paper and cannot be ignored. This is a good first step to aid in dealing with your anger.

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Some other feelings may be:

• Envy
• Depression
• Shame
• Revenge
• Rage
• Longing
• Disgust
• Bewilderment

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Anger Management Workbook

Here are some helpful and healthy ways to express anger:

• Share your feelings when you’re calm – whether your angry embarrassed or outraged etc., not furious.

• Be tactful in expressing your angry feelings.

• Use “I feel” instead of “You are” or “You did”.

• Refuse to criticize or blame.

• Talk with the person about how to prevent future occurrences.

• Exercise or write to release angry feelings.

• Let it go. Don’t hold a grudge.

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What is aggressive behavior?

A relentless pattern of behavior that causes or threatens harm and or grief to others.

There are many different elements of aggressive behavior such as:

• Proactive – harassment, bullying, provocation etc…

• Verbal – taunts, intimidation, threats etc…

• Indirect or Relational – social manipulation etc…

• Physical – self harm, tantrums, throwing, fights etc…

• Instrumental – goal directed

• Reactive – unplanned retaliation, revenge etc…

• Proactive – harassment, bullying, provocation etc…

• Covert – deceitful, steal, cheating, drug use

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“The more I learn to take care of my anger the more powerful I become.”

The above is a very motivating statement. By taking care of your anger you’re exercising self control.

Whenever you feel you are getting angry remember this statement.

Self control Definition:

Control of one’s emotions, desires, or actions by one’s own will.

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If you do not want to talk to someone about your feeling a good idea is to write about them. Writing about your feelings allows you to express yourself without being judged.

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A good idea might be to compile a CD of music that makes you feel relaxed and calm. Make a list of activities that make you feel relaxed and peaceful.

When you start feeling angry go to your and do and activity – this will help take your mind off your anger.

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Identifying consequence may have you thinking twice before you react to your emotions. All of the above are very life altering changes that in turn can have many other repercussions.

Now knowing and thinking about the potential consequences – next time when you are feeling angry stop and ask yourself “Is it really worth it.”

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When expressing your feeling it is best if you can talk in a calm and rational manner, try not to raise your voice. This will assist in the diffusing the situation a lot quicker, thus coming up with a reasonable solution to the situation at hand.

Blame Definition:

–verb (used with object)



to hold responsible; find fault with; censure: I don’t blame you for leaving him.





to place the responsibility for (a fault, error, etc.) (usually fol. By on): I blame the accident on her.


Informal. Blast; damn (used as a mild curse): Blame the rotten luck.



an act of attributing fault; censure; reproof: The judge said he found nothing to justify blame in the accident.



responsibility for anything deserving of censure: We must all share the blame for this deplorable condition.


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When you have been angry in the past have you said the above without even thinking about it.

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Have you had any of these feeling in the past when you have been feeling anger?

What of the above feeling have you had, is there any other feeling that you have had but isn’t listed, please list those feelings.

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Here are some different emotions that cause anger and how to let go of them:

Letting Go of Guilt:

Decreasing the impact of guilt as a motivator for your behavior.

Letting Go of Grief:

Accepting the changes resulting from a loss.

Letting Go of Dependency:

Accepting personal responsibility for your life and releasing others from their sense of responsibility to you and for you.

Letting Go of Over-Responsibility:

Handing the responsibility to others for their lives and encouraging them to accept the consequences of their actions.

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Letting Go of Resistance to Change:

Facing the changes in your life that are the inevitable result of your being a member of the human race.

Letting Go of Fear:

Desensitizing yourself to real or imagined stimuli that induce fear in your life.

Letting Go of Anger:

Being able to express negative feelings in a healthy way with both your rights and the rights of others being respected and protected.

Letting Go of Denial:

Facing life’s realities with an open, straightforward approach and accepting the natural consequences of change in your life.

Letting Go of a Loved one to Death:

Releasing your grasp on a loved one who is suffering pain and discomfort and who wants peace and respite from their suffering. It is the unselfish act of encouraging the loved one to “take care of yourself; don’t worry about us.” It is the joy and peace you gain by recognizing that your loved one will be in a better place after death.

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By take the power standing up for yourself and others being offended and defeating negative and unconstructive self talk will in turn make you feel better and stronger.

Here are some really great Self Improvement quotes:

“Everything you want is outside your comfort zone.”– Robert Allen

“Anticipate meeting obstacles, but also anticipate overcoming them.” — Emmanuel Segui

“It only takes one person to change your life – you.”– Ruth Casey

“You must take personal responsibility. You cannot change the circumstances, the seasons, or the wind, but you can change yourself. That is something you have charge of.”– Jim Rohn

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Think of some past situations where you have been angry, find some different solutions to the situations. Out of the solutions you have found ,pick the most sensible solution.

In the past situation s that you have thought of and now looking back of them – would you have changed anything?

If yes what would you change?

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Work out a plan of how to resolve conflict. What things needs to be involved in this plan e.g. taking in a calm manner.

Conflict Definition:

–verb (used without object)



to come into collision or disagreement; be contradictory, at variance, or in opposition; clash: The account of one eyewitness conflicted with that of the other. My class conflicts with my going to the concert.



to fight or contend; do battle.




a fight, battle, or struggle, esp. a prolonged struggle; strife.


controversy; quarrel: conflicts between parties.


discord of action, feeling, or effect; antagonism or opposition, as of interests or principles: a conflict of ideas.


a striking together; collision.


incompatibility or interference, as of one idea, desire, event, or activity with another: a conflict in the schedule.


Psychiatry. a mental struggle arising from opposing demands or impulses.

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Anger Management Workbook ANGER MANAGEMENT – ITS NOT THEM, IT YOU!

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Have a think about the above points. Do you relate to these? Please note the points that you best relate to.

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There are many different symptoms of anger. There are two main types of anger, passive and aggressive. Below are some symptoms of each of the types of anger. It should be stated that anyone displaying any of these behaviors does not always have an anger management problem.

Symptoms of Passive Anger:

• Secretive Behavior

• Manipulation

• Self-blame

• Self-sacrifice

• Ineffectualness

• Dispassion

• Obsessive behavior

• Evasiveness

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Symptoms of Aggressive Anger:

• Threats

• Hurtfulness

• Destructiveness

• Bullying

• Unjust blaming

• Manic behavior

• Grandiosity

• Selfishness

• Vengeance

• Unpredictability

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Anger Management Workbook

The answer is you.

You are in control of your body, your mind and your soul. No one else can be in control of you.

You are your own person!

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Please describe what anger is to you.

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Anger Management Workbook

Everything that happens around us in everyday life causes an arousal of emotions. What emotions are aroused and how you deal with the emotions is the question.

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Anger is a completely normal, usually healthy, human emotion which permits us to address and take actions against danger or unfairness. Anger can like any other emotion varies in intensity. When anger gets out of control this is where problems start to arise.

Remember anger is something that everyone experiences in life – you are not the only one.

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Have you had any “Hot Thoughts” recently, what are the “Hot Thoughts” that you have had?

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Hot thoughts also include:

• Making judgments

• Blaming others

• Assuming different things

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Anger Management Workbook

Vengeance Definition:




infliction of injury, harm, humiliation, or the like, on a person by another who has been harmed by that person; violent revenge: But have you the right to




an act or opportunity of inflicting such trouble: to take one’s vengeance.



the desire for revenge: a man full of vengeance.



Obsolete. hurt; injury.



Obsolete. curse; imprecation.





with a vengeance,



with force or violence.





greatly; extremely.

to an unreasonable, excessive, or surprising degree: He attacked the job

with a vengeance.


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REMEMBER! You are in control of you. You control everything you do, your thoughts your actions. Different things can influence you, ultimately the decision is yours.

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So what where the” hot” thought that you have had lately? Change those “hot” into “cool” thoughts?

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Cool thoughts will bring calmness to a situation.

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Everyone makes their own choices.

A choice is a selection, the act of choosing, it’s an option, the power the right or liberty to choose.

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To combat anger it is best to have a healthy body and mind.

Don’t self-medicate with alcohol or drugs. These mask the problem but don’t solve it. You want to develop a clear view of your situation and mind-altering substances are simply counter-productive.

Taking illicit substances and consuming large amounts of alcohol therefore alter one’s mind – potentially leading to possibly an increase in angry and irrational behavior and possible aggression.

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Why sleep is good for you.

Anger Management Workbook

• Keeps Your Heart Healthy

• May Prevent Cancer

• Reduces Stress

• Reduces Inflammation

• Makes You More Alert

• Bolsters Your Memory

• May Help You Lose Weight

• Naps Make You Smarter

• Reduce Your Risk for Depression

• Helps the Body Make Repairs

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It is recommended that the average person gets at least 8 hours of sleep a night.

If you have trouble sleeping here are a couple tips:

• Avoid before-bed snacks, particularly grains and sugars.

• Sleep in complete darkness or as close as possible.

• No TV right before bed.

• Wear socks to bed.

• Read something spiritual or religious.

• Journaling – keep a note pad beside your bed.

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Relax Definition:

–verb (used with object)

Anger Management Workbook


to make less tense, rigid, or firm; make lax: to relax the muscles.


to diminish the force of.


to slacken or abate, as effort, attention, etc.


to make less strict or severe, as rules, discipline, etc.: to relax the requirements for a license.


to release or bring relief from the effects of tension, anxiety, etc.: A short swim always relaxes me.

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A good idea might be to write the letter sleep on it the night read the letter in next morning to make sure that your reactions are reasonable and that it all makes sense.

Remember not to lay blame, express to the person why you feel this way.

After the person reads the letter they might want to meet up with you to rationally discuss the matter further, this is closure and will allow you to move on easily and forget the situation.

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When writing the letter you may want to talk to a close friend or counselor about the situation and get a non bias opinion. Your friend might even be able to help your write your letter and prove read it for you.

You might also find after speaking to friend or counselor about the situation you no longer feel the need to dwell on the situation and move on.

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Here is a poem that was written by Lizzie Jefferson when in an angry rage.

Shards of pain, broken glass, You’ve hurt me bad so kiss my ass, Never knew you’d be so cruel, Played me for a f*cking fool.

Took my trust, took my heart, Took my world, tore them apart, Hurt me bad, I’ve scars to see, Why’d you do this to me?

Anger rages in my veins,
Tears flowing filled with pain, Numbed emotions I can’t set free, You’ve hurt me bad but you don’t see,

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I believed you were mine,
I thought we were fine, Thought you were the only one, But guess what, life goes on!

Next time you are angry you write a poem, even make a story this will assist in defusing your anger

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Other ways of displacing your anger may be to go for a run or a swim, anything that is physical but not going to cause harm to anyone else.

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So that the other person does not feel as though it is an attack on them you may want to meet in a neutral place e.g. café.

Showing the other party in the situation/conflict that you want to resolve the problem, may not always work. The other party may not want to respond to you privately it may be an idea to approach them with another a trusted individual (such as a peer or mediator).

You may want to appeal to another level of authority, it you cannot work out your differences with the other party, it may be appropriate to use due process or a higher influence e.g. administrator, manager, court system, arbitration, process etc…

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In your diary you may want to make a daily note of the feelings you experience and how you handled each of those feelings whether it be happiness, joy, embarrassment or anger.

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Assertive definition:


Confidently aggressive or self-assured; positive: aggressive; dogmatic: He is too

assertive as a salesman.

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This is a good foundation of what you might want to say to the other person when meeting them.

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Sticking to the facts will elevate any exaggeration. It may be a good idea to take some time out of the situation and go have a think about the facts. What’s happening, how it happened, when it happened, where it happened and why do I feel this way.

This will help with putting the situation into perspective.

Once you have identified who, what, when, where and why of the situation you might want to either write a letter, talk to a friend, make a plan of how to resolve the situation, make a time to meet with the person, or all of the above?

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Self-control is the ability to make decisions about how and when we express our feelings, and which of our impulses to act on.

Self control is all about belief in you. If you know you can do it, you can do it.

“Destiny is as destiny does. If you believe you have no control, then you have no control.” -Wess Roberts

“You can’t control the contour of your face, but you can control its expression.” –


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Taking time out and cooling down will often give you new perspective on the situation.

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To every situation there will always be an upside and a downside. Always look at the upside opposed to the downside.

“Humor is an affirmation of dignity, a declaration of man’s superiority to all that befalls him.”Romain Gary

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Listen, if someone is angry with you listen to them and try to understand what they are feeling. Is there anything you can do or say?

Empathy Definition:



the intellectual identification with or vicarious experiencing of the feelings, thoughts, or attitudes of another.


the imaginative ascribing to an object, as a natural object or work of art, feelings or attitudes present in oneself: By means of empathy, a great painting becomes a

mirror of the self.

Empathise –verb (used without object), -thized, -thiz·ing.

To experience empathy (often fol. by with): His ability to empathize with people made him an excellent marriage counselor.

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Who is your role model?
List who and why they are your role model, what traits do they possess that you like.

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Systemic Approach

• Jewkes, R. (2002). Intimate partner violence: Causes and prevention. The Lancet, 359, 1423.

• Pernito, V. (2002). Involving men in eliminating violence against women in the Philippines. Sexual Health Exchange, 2002 (3), 4-5.

• Schmidt, B. F. (2002). Challenging gender-based violence. Sexual Health Exchange 22(3), 1-3.

• Learning Theory

• DiNapoli, P. P. (2003). Guns and dolls: An exploration of violent behavior in
girls. Advances in Nursing Science (26), 140-149.

• Gorman, M. O. (2003). Violent TV makes kids violent. Prevention 55(9), 48.

• Morales, A. V. Q. (2001). Violence begets violence. Women’s Health Collection Annual, 131-133.

• Argenbright, G. C., & Edgell, L. A. 1999. Taking a stand against bullying behavior: Helping to make our schools safer for all children. Unpublished manuscript, Chesterfield County Public Schools, Richmond, VA.

• Moore, M. H., Petrie, C. V., Braga, A. A., & McLaughlin, B. L. 2003. Deadly Lessons: Understanding Lethal School Violence. National Research Council.

• Roberts, W. B., Jr., & Coursol, D. 1996. Strategies for intervention with childhood and adolescent victims of bullying, teasing and intimidation.

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Elementary School Guidance and Counseling, 30, 204-212.

• Roberts, W. B., Jr., & Morotti, A. A. 2xxx. The bully as victim: Understanding bully behaviors to increase the effectiveness of interventions in the bully-victim dyad. Professional School Counseling, 4, 148-156.

• U.S. Department of Health and Human Services. 2003. The Olweus Bullying Prevention Program. Retrieved October 10, 2002 from
Anger Management

• Besley, K. R. (1999). Anger management: Immediate intervention by counselor coach. Professional School Counseling, 3, 81-89.

• Carter, L. & Minirth, F. (1993). The anger workbook. Nashville, TN: Thomas Nelson.

• Hyland, T. L. & Davis, J. (1999). Angry kids frustrated parents. Boys Town, NE: Boys Town Press.

• Kellner, M. H., Bry, B. H., & Colletti, L.-A. (2002). Teaching anger management skills to students with severe emotional or behavioral disorders. Behavioral Disorders, 27, 400-407.

• Kellner, M. H., Salvador, D. S., & Bry, B. H. (2001, August). In control: Anger management and the development of prosocial behavior. Paper presented at the meeting of the American Psychological Association, San Francisco, CA. (ERIC Document Reproduction Service No. ED458476).

• Leaman, D. (2003, September). Helping pre-adolescents and adolescents manage anger effectively. Presentation at the world conference of the American Association of Christian Counselors, Nashville, TN.

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• McCarthy-Tucker, S., Gold, A., & Garcia, E., III. (1999). Effects of anger management training on aggressive behavior in adolescent boys. Journal of Offender Rehabilitation, 29, 129-141.

• Practice Guidelines and Ethical Considerations for Working with Clients who may be Violent

• Borum, R. (2003). New directions in violence risk assessment. Psychiatric Times. March 1, 2003. 102. Retrieved from Health Magazines database September 16, 2003

• Hermann, M. A. and Finn, A. (2002) An ethical and legal perspective on the role of school counselors in preventing violence in schools. Professional School Counseling, 6 46-54

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Anger Management Workbook FURTHER INFORMATION

For more information on other products available from The Art of Service, you can visit our website:

If you found this guide helpful, you can find more publications from The Art of Service at:

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