Temper Temper, Coaching Worksheet: Becoming Less Angry

 By: @WellnessBalanced

Coaching Worksheet: Becoming Less Angry


 

 

 

 

 

 

 

 

 Anger is a normal human emotion, but it can be challenging to manage it effectively. Prolonged anger can negatively impact your mental and physical health and harm your relationships. This worksheet is designed to help you become less angry through unique activities and exercises.

 

Step 1: Identifying Triggers

  • Understanding what makes you angry is the first step in managing your anger.
  • Write down the situations or events that trigger your anger.
  • Examples: Traffic, waiting in line, people not following directions, criticism, etc.

Step 2: Mindful Breathing

  • Mindful breathing is a simple yet effective way to calm your mind and reduce anger.
  • Sit in a comfortable position, close your eyes and focus on your breath.
  • Inhale deeply through your nose, hold your breath for a few seconds, and exhale slowly through your mouth.
  • Repeat this process for at least five breaths.

Step 3: Reframing Thoughts

  • Negative thoughts can escalate anger and create stress.
  • Practice reframing your thoughts by shifting your focus to something positive in the situation.
  • For example, instead of thinking “This traffic is making me late,” try “I have time to listen to my favorite music while I'm stuck in traffic.”

Step 4: Progressive Muscle Relaxation

  • Tension in your muscles can contribute to anger and stress.
  • Progressive muscle relaxation is a technique that helps you relax your muscles and reduce tension.
  • Start by tensing and relaxing different muscle groups, such as your fists, arms, and legs.
  • As you tense and relax your muscles, focus on the sensation of tension and relaxation.

Step 5: Mindful Meditation

  • Mindful meditation is an excellent way to calm your mind, reduce stress, and manage anger.
  • Find a quiet place where you won't be disturbed, and sit in a comfortable position.
  • Close your eyes and focus on your breath.
  • If your mind wanders, gently bring your focus back to your breath.
  • Practice mindfulness meditation for at least 10 minutes a day.

Step 6: Gratitude Journaling

  • Gratitude is a powerful tool that can help you cultivate positive emotions and reduce anger.
  • Start a gratitude journal, and write down three things you are thankful for every day.
  • Focus on the positive aspects of your life and appreciate the small things that bring joy.

 


Becoming less angry takes time and practice, but these activities and exercises can help you manage your anger more effectively. Remember to be patient and persistent with your efforts, and don't be afraid to reach out for support if you need it.

 

 

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