Anger Management Tips

The anger management skills, techniques, and strategies that are taught in Dr. Becourtney’s anger management program are largely based on the work of Dr. Tony Fiore and Dr. Ari Novick.Detailed information pertaining to their eight anger control tools can be found in their acclaimed book, Anger Management for the 21st Century.

 

The following is a summary of Dr. Fiore and Dr. Novick’s

eight anger management techniques:

 

Anger Management Technique #1 — Recognize

Stress.

This anger control tool emphasizes the importance of

understanding how stress underlies anger and how to

reduce stress before it turns into anger.

 

Anger Management Technique #2 — Develop

Empathy.

This anger control skill focuses on the relationship

between empathy and anger management and how one

can reduce his/her anger by learning how to see things

from the perspective of others.

 

Anger Management Technique #3 — Respond

Instead of React.

This anger management technique enables one to

respond rather than automatically react to anger/stress triggers.Human beings have the capacity to choose how to express their anger and therefore can learn new ways to more effectively communicate their needs, feelings or requests.

 

Anger Management Technique #4 — Change That

Conversation With Yourself.

This anger control technique involves learning to

recognize and modify one’s inner conversations.

Learning to change that “self-talk” empowers you to deal with anger more effectively in terms of how strongly you feel the anger, how long you hold onto your anger, and how you express your anger.

 

Anger Management Technique #5 — Communicate

Assertively.

This anger management skill is about being able to

honestly and effectively communicate how you feel and to respond to things without getting angry or hostile about it.

 

Anger Management Technique #6 — Adjust

Expectations.

Anger is often triggered by a discrepancy between what

we expect and what we get. Learning to adjust those

expectations—sometimes upward and other times

downward—can help us cope with difficult situations or

people or even cope with ourselves.

 

Anger Management Technique #7 — Forgive, but

Don't Forget!

Resentment is a form of anger that does more damage to

the holder than the offender. Making a decision to “let go” (while still protecting ourselves) is often a process of forgiveness—or at least acceptance—and a major step

toward anger control.

 

Anger Management Technique #8 — Retreat and

Think Things Over!

This anger management tool consists of removing

yourself from the situation and taking a temporary “time-out” while sticking to the basic rules above.

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