Conflict
Anger management
Manage the moment!
Anger is a natural emotion that everyone feels, but it's important to know how to manage it.
Think of anger like a fire that can get out of control if not handled carefully.
Instead of letting anger explode, it's important to know what makes you angry and find better ways to deal with it. You can try talking calmly or taking a break, something both you and the other person agree on.
This helps you manage your feelings without hurting anyone. By working through conflicts calmly, you can create better relationships with others.
This will help both you and the people around you feel happier and healthier emotionally. Managing anger the right way is important for everyone’s happiness!
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Responding to Your Partner’s Anger:
Stay Calm: Use deep breaths or positive self-talk to keep calm. Tell yourself that staying calm helps.
Empathize and Understand: Show you care by saying things like, “I can see you’re really upset.”
Use Self-Talk: Remind yourself her anger doesn’t mean she doesn’t care about you. Tell yourself, “She has the right to feel upset,” and “Staying calm will help solve things.”
Time-Outs: If needed, take a break to calm down. Let her know how long you’ll be gone, and respect her space if she wants a break too.
Use ‘I’ Messages: Share your feelings without blaming. For example, “I feel frustrated when I don’t understand what’s wrong.”
Stay Focused: Keep the goal of solving the problem and maintaining a good relationship in mind.
Don’t Give Up: Keep trying to communicate and resolve things together.
Anger Mountain Exercise:
Think of a time you got really angry.
Describe what happened and how you felt.
Think about how your anger grew.
How can you calm down and apologize?
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Practice Positive Self-Talk:
Stay Confident: Tell yourself, “This might be hard, but I can handle it.”
Keep Perspective: Remind yourself, “Don’t take it too personally. I’ve got this.”
Stay Calm: Say, “If I stay calm, I’ll be okay.”
Don’t Overprove: Remember, “I don’t have to prove anything to anyone.”
Focus on Positives: Look for the good and avoid jumping to conclusions.
Collaborate: Think, “It’s not about winning. It’s about finding a solution that works for everyone.”
Relax Physically: If you’re tense, tell yourself to relax.
Pause for Reflection: Ask, “Is this really worth getting upset about?”
Address Negativity: Notice if you’re being negative and be kind to yourself.
Take a Break: If needed, take a walk or step away to calm down before returning
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The antidote to anger
Anger is your ally.
ANGER & RESENTMENT IN RELATIONSHIPS
https://www.constructionrehabplan.com/new-blog/anger-amp-resentment-in-relationships
Anger can be tough because it affects not just us, but the people around us too.
We all show anger in different ways. Some of us have big blowouts that can even lead to physical actions, while others get quietly angry and keep it inside.
You can tell someone is angry by their body language, like a clenched fist or a tense face.
Anger is a normal feeling, but what we do with it is what matters.
Learning to calm ourselves down when we feel anger rising is really important.
Taking a break or stepping away when we get upset can help stop the anger from getting worse.
It’s a skill we all need to learn, so we don’t have to deal with the bad consequences later.
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How to Handle Anger
Notice Your Anger Pay attention to how your body feels (like a fast heartbeat) and your emotions (like feeling grumpy). It’s okay to feel angry.
Take a Break Step away, breathe deeply, or count to ten. This helps you stay calm and avoid saying or doing something hurtful.
Understand Triggers Think about what makes you angry. Knowing this helps you deal with it better.
Take Care of Yourself Do things you enjoy, like playing outside or drawing, to feel less stressed.
Talk Nicely Use “I feel...” to share how you feel without blaming. Listen to others, too.
Solve Problems Focus on fixing what made you angry by finding good solutions.
Ask for Help Talk to a friend or grown-up if anger feels too big.
Let Go of Grudges Forgiving others helps you feel better inside.
Practice these steps to handle anger and build stronger friendships!
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Why Do People Get Angry?
They want something to happen, but it isn’t. They want something to stop, but it doesn’t.
What Is Anger Management?
Taking positive action instead of letting anger control you. Learning to stay calmer and get angry less often.
Three Ways to Manage Anger:
Change Your Thoughts:
Check the Facts: Is what you think true?
See It Differently: Could there be another explanation?
Control Your Feelings:
Relax: Breathe deeply or do something calming to feel better.
Solve Problems:
Speak Kindly: Be honest but respectful when sharing your feelings.
Ask Yourself Three Questions When Angry:
What can I do to calm myself? (Breathe, walk, or think positively.)
What can I do about the problem? (Focus on what matters.)
How can I handle this respectfully? (Cool down and choose kind words.)
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Talking Yourself Up vs. Talking Yourself Down
Talking Yourself Up
**What It Means: **Saying things to yourself that make you angrier.
What Happens: You go from feeling hurt or scared to feeling furious, which can make problems worse.
Examples: "I don't deserve this!" or "How dare they!"
What Can Go Wrong:
Blaming others or assuming the worst.
Saying and doing things you later regret.
Feeling lonely and losing trust with others.
Talking Yourself Down
What It Means: Saying calming things to yourself to stay in control.
What Happens: You avoid letting anger take over.
Benefits:
You don’t hurt others or yourself.
You stay calm, think clearly, and build better relationships.
Over time, staying calm becomes easier, and people respect you more.
Choose calm words to keep anger under control!
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Updated: November 2023
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