ANGER MANAGEMENT TECHNIQUES (1) The ‘ ABCDE ” method (see form) to monitoring your anger triggers and evaluating the effectiveness of your strategies.

ANGER MANAGEMENT TECHNIQUES (1) The ‘ ABCDE ” method (see form) to monitoring your anger triggers and evaluating the effectiveness of your strategies. The three As (A1, A2, A3) approach (2) AWARENESS (A1) Of your anger triggers, anger symptoms and stress level (monitor your stress level using the DASS scale at www.cgh.com.sg -> Health Library -> Interactive Patient Guide (IPG) -> General Health -> Stress Management) (3) ACKNOWLEDGEMENT (A2) That your anger is a problem and you need to do something about it. (4) ACTIONS (A3): A-B-C STRATEGIES (4a) A (Affective) Strategies Crying; Creative & spiritual means (e.g. dancing, prayer); Appreciation; Acceptance (4b) B (Behavioural) Strategies (i) “Time Out” method. To take a short break and come back to talk about the issue at a later time. A must for people who are very “short fused”. Helpful to have pre- agreed guidelines and “cues”. ( Use this method only when & where appropriate). (ii) Learn to Give Up Your Rights temporarily. In very volatile (hostile) situations, it may be wise to give up your rights temporarily to maintain peace or ensure safety. (iii) Relaxation methods & Exercise : Slow breathing; 10-count method; Meditation, Yoga; Scheduled breaks and holidays; Exercises you enjoy. (iv) Emotional (Assertive) Communication: Expressing feelings, needs and requests without blaming and demanding, using “I feel…… when you (say, do)…. Could you…..?” (or similar) statements. Avoid labeling people with put-down terms (e.g. stupid, lazy, inconsiderate). (Use this method only when & where appropriate) . Example: Someone has made a mistake. Aggressive Response: “You stupid fool, look what you have done! You have ruined my whole day with your stupidity!” More Effective Response: “I feel extremely annoyed that you forgot to send that message. It is going to cause me a great deal of difficulty. Could you please make sure that it will not happen again in future?” (in a firm but respectful tone). In the aggressive response, you have certainly communicated your anger to the person, and you have also blamed them and verbally abused them. In the latter response, you have stated your annoyance , which is directed not at the person but at their actions . You have expressed your feelings clearly and indicated that you want to try to resolve the problem.

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