Exercise : Anger Managment Therapy
Situation
Anger management involves recognizing early physical warning signs
and using proven de-escalation techniques like deep breathing and
cognitive reframing to regain control.
source: google.com
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Recognizing Signs and Triggers
• Physical signs:
Pounding heart, clenched jaw or fists, knots in the stomach, and
fast breathing.
• Common triggers:
Unmet expectations, feeling threatened, boundary violations, or external stress.
Immediate In-the-Moment and Long-Term Approaches
1. Control breathing:
Take slow, deep breaths, breathing out longer than you breathe in.
2. Step away:
Create physical distance or take a timeout until your stress level
drops below a boiling point.
3. Engage the body:
Do light exercise, go for a walk, or use creative outlets like
journaling to release tension.
4. Cognitive Behavioral Therapy (CBT):
Reframe unhelpful thoughts and challenge personal narratives that
amplify frustration.
5. Professional help:
Join structured anger management programs or consult registered
therapists through services like NHS Talking Therapies.
source: google.com
• for immediate de-escalation techniques and for long-term
therapy options
• for yourself or someone else such for as a youth or a
senior
source: google.com
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-> NEED to exercise the response techniques: control breathing, step away, engage the body, Cognitive Behavioral Therapy (CBT), contact professional help...
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