Teens: How do you learn to control your anger? Activity 1 & 2
Dr Gowher Yusuf
Hal 3rd stage, Bengaluru Feb 22, 2017
Source: The Anger workbook for Teens by (Raychelle Cassada Lohmann, MS)
“The first step”, “is to develop some goals. Think of a mountain climber who starts at the foot of a mountain. His long-term goal is to reach the summit before night fall. He breaks up the climb into smaller segments so that it doesn’t seem so overwhelming; those segments are his short-term goals. He also has an action plan, which is his strategy for reaching each goal. You can take the same approach to getting your anger under control”. For example:
Long-Term Goal: I will control my anger.
I will learn to talk about what bothers me rather than getting angry.
I will learn to compromise.
I will learn to focus on the positive side of situations.
Short-Term Goal: I will fight less often in the next month.
I will not provoke, name-call, push, or hit anyone.
I will ask for help when I feel frustrated.
I will take ten deep breaths when I find myself wanting to yell at my parents.
It’s a good idea to reward yourself when you accomplish one of your anger management goals. Why? The answer is simple: It makes you feel good! And that’s not the only reason. Rewards are motivating, and the more motivation you have to do something, the harder you will try.
Learning to manage your anger is not going to be easy, but rewards can help you reach your goals. A reward provides you with motivation to do something might otherwise be hard for you. For example, if you are trying to stop yelling at your mom, your reward might be that you get to blog on the computer if you make it through dinner without yelling. The goal is not yell, and the reward is blogging on the computer.
Here are some other rewards you might choose:
Seeing a movie, downloading new music, shopping, going to a concert, eating out at your favourite restaurant, hanging out with friends, skateboarding, riding your bike etc