The Three Steps of Anger First Aid

When the limbic system is running amok and your body is surging with adrenaline, you need a simple strategy to deal with anger.

Anger First Aid consists of three simple steps to apply whenever you become angry in order to keep from acting out destructively.

You must become more aware of yourself. The true way to measure our ability to understand, respond to and measure our emotions is to assess the role anger plays in our life. Do we get angry often? Is our anger channeled in productive or counter-productive ways? Do we direct anger towards others or towards ourselves?

At times, anger is a response to a stressful stimulus. It is a powerful survival tool which helps to protect us and keep us alive. It is also a useful source of energy.

Anger accelerates our thoughts to a very rapid rate. For short durations, this is healthy. However, remaining in a state of anger for a sustained period of time is physically and emotionally unhealthy.

When we are angry we make poor decisions. We become confrontational with those around us. At home, this can translate into either verbally or physically abusive behavior toward those we love. In the workplace it can take the form of threatening or bullying behavior toward subordinates and or lashing out against superiors.

Anger is not a primary emotion. If you are angry there is a direct cause. Therefore, to control your anger you must identify the root cause. You must perform a self-assessment.

The Three Steps of Anger First Aid are:

1) Recognizing that you are angry.
2) Taking a cleansing breath.
3) Taking a break, a Time Out or a cool down period.

[from George Anderson]

To get more information about how The WIN Institute – Minnesota Anger Management can assist you with your anger, stress and/or aggressive behavior (physical or verbal), please contact:

Steven W. Clark, CAMF, COAMF, CDVF
The WIN Institute -- Minnesota Anger Management
3300 Bass Lake Road, Suite 400E
Brooklyn Center, MN 55429
763-913-0130
Web Site: www.thewininstitute.org
Blog Site: www.thewininstitute.blogspot.com

Using Self Talk to Manage Your Anger

"Pins and needles, needles and pins; it's a happy man that grins." These classic words were made famous by Jackie Gleason in his role as Ralph Kramden in the 1950s TV sitcom, The Honeymooners.

So why in the world was America's favorite bus driver so intent on repeating this phrase whenever he was on the verge of losing his temper? Quite simple, by changing his self-talk or inner conversation with himself, Ralph Kramden was using a popular anger management strategy that continues to be widely used today.

While Ralph Kramden's "Pins and Needles" may not be the mantra that works best for you, perhaps you can develop your own self-talk or inner conversation to use when agitated or provoked. It can be something as simple as, "Relax. Take it easy. I can handle this."

By modifying your self-talk during moments of anger or frustration, you will be more inclined to take the "high road" and avoid conflicts and negative consequences. Although changing the inner conversation with yourself may feel unnatural at first, it eventually will become second nature.

So practice, practice, practice! All the while, keep in mind that your words are extremely powerful and will ultimately hold the key to managing your anger.

To get more information about how The WIN Institute - Minnesota Anger Management can assist you with your anger, stress and/or aggressive behavior (physical or verbal), please contact:

Steven W. Clark, CAMF, COAMF, CDVF
The WIN Institute
Minnesota Anger Management
763-913-0130
Web Site: www.thewininstitute.org
Blog Site: www.thewininstitute.blogspot.com