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Home > Health Hub > Article > Teens: How do you learn to control your anger? Activity 3 & 4

Teens: How do you learn to control your anger? Activity 3 & 4

Dr Gowher Yusuf

Dr Gowher Yusuf

  Hal 3rd stage, Bengaluru     Feb 21, 2017

   2 min     

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Source: The Anger workbook for Teens by (Raychelle Cassada Lohmann, MS)

Activity 3:

It is important to become aware of situations that make you angry, to notice what you do when you get angry, and to recognise the consequences of your anger. An anger log is a tool to help you do all that.

Keeping a log can help you see patterns in your anger.

 Anger Log
Date and Time:
 
What Happened:
 
What I was Thinking:
 
What I was Feeling:
 
What I Did:
 
How I Handled It:
 
What I Could Have Done Instead:
 

 

 

 

 

 

 

 Once you have made a few entries in your log, see if you notice a pattern when you get angry, then answer the following questions:

Is there any particular time of the day when this occurs (for example, in the evening when you are tired or trying to do homework, or in the morning when you first wake up)?

Do you seem to get angry in certain situations or with particular people?

Are there specific areas you think you can work on?

After a few weeks, review your log. Have you seen an improvement in the way you handle your anger? If so, tell what has changed.

 Activity 4:

We all have buttons that when pushed lead to anger. Some people call these buttons “pet peeves” or “triggers”. No matter what you call them, it is important that you identify the things that bug you and head them off before your anger builds.

Here are some examples of things others do that may push your buttons:

Nag you, Tell others something you told them in confidence, Try to boss you around, Accuse you of something you didn’t do, Invade your space, Accuse you of saying something you didn’t say, Make repetitive noises, Borrow something of yours without permission, Borrow something of yours and ruin it, Write nasty things about you, Go through your things....

In the column headed “button”, write down things that are very likely to set off your anger. In the next column, write down one thing you can do to release that button when you realize it is being pushed. For example, if being nagged is one of your buttons, you may be able to release it by removing yourself from the situation. Finally rank your buttons from most annoying to leas annoying.

 

Buttons

Release

Rank

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

 

How can knowing what your buttons are help you with anger?

 

Tags:  anger management,anxiety,depression,stress,meditation,yoga,

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