IPFW/Parkview Student Assistance Program

Steps to Deal with Anger

  • Be aware of your emotional reactions. Recognize the emotion and admit to it. This doesn’t mean you must act on it.
  • Try to understand why you are angry. What brings it about? Isolate a cause if you can. Is it one that occurs often?
  • Analyze your anger situations. What might have contributed to the problem? How can you create situations in which anger won’t occur?
  • Is anger the best response? What are the consequences of your anger? Can you think of a better response?
  • If your anger seems to arise too soon, take some deep breaths or count to ten. Concentrate on the others’ strengths. You can control your thoughts.
  • What does being critical of others do for you? Learn to listen to others and evaluate their comments instead of condemning them. Recognize that your opinions aren’t always accurate. 
  • When your anger/criticism is legitimate, plan ahead how you will express it. Use timing, tact, and approach others with a desire to help instead of tearing down.
  • Discuss your feelings with a trusted friend. Ask for guidance and support.
Assess Your Anger Level
Do you have a temper? Are others afraid of your criticism?
Do you control it? What causes your anger or criticism?
Do others know when you are angry? How often do you get angry?
Describe how you feel when angry? What are you dissatisfied with in life?
Does your anger surge up quickly? How often do you get mad at people.
Do you hold a grudge? What do you do about your anger?
Does your anger affect you physically? How do you handle anger directed toward you?
Have you ever hit someone or something? Do you repress your anger?
When was the last time? Do you suppress it?
How do you control your anger? Do you express or confess your anger?
Who taught you how to deal with anger? Do you want to change?
Are others afraid of your anger?

After Hours Assistance

Anger Articles
Intermittent Explosive Disorder