Anger
Dr. Norma S. de Castro
Control
Identify the source of your anger- is it the incident, people? Or is it me?
List behaviors you engage in when you are angry-verbal abuse; physical
assault; aggression, facial expression and tone of voice, silence so forth
Detach yourself from situation or people temporarily (10 minutes or half an hour)
Express yourself in a controlled non-threatening way to the person involved.
Begin with “I feel…….,” and not “you make me…..”.
Outline the behaviour of the person who made you angry without judgment and
condemnation. (You disapprove of the behavior, not the person).
Choose a time and place conducive to talking, never in the heat of anger.
Provide opportunities for other people to express himself, and listen.
Outline mutual actions for compromise and resolution of conflict.
Do not repeat or bring previous issues whenever another incident occurs.
Remain focus on the present concern, not the past.
Accept the imperfection of others as part of their interesting lives. You need not control their behavior, you can only control your own.