Download the Anger Control Plan Worksheet found in the Materials Section.
In the first column, make a list of everyday situations that trigger anger. Your list should itemize your anger issues.
- List things like:
- Rude people
- A critical partner
- Kids Fighting
- Difficulties at Work
- Other Stressful Situations
In the second column, corresponding to each item in the first column, write down what you need to do to stay calm when a specific situation occurs.
For rude people, you might write, “Bite my tongue or remain quiet.” For, “My partner being critical, you could write, “Tell him his words hurt, then walk away.”
I recommend you read your Anger Control Plan each day for at least three weeks, or as long as necessary until you have mastered it and can stay calm regardless of the situation. Having your Anger Control Plan at the forefront of your mind will help you stay calm when a challenging situation presents itself and you are tempted to express anger.
When the moment of truth arrives and you feel anger building, your plan is there to help you stay calm and prevent destructive anger from being expressed. Every couple of days, when you are just beginning to learn how to manage your anger, update your Anger Control Plan to include new insights you have learned about your personal anger triggers and what you can do to counter them and remain calm.
You should have your Anger Control Plan prepared and ready to use as needed. It is a valuable tool that helps you to take responsibility for your behavior and guides you on how to stay calm.
Being vigilant to stop anger is an essential part of your overall anger management strategy.