10 Anger Reduction Techniques to Help you Control Your Anger скачать в хорошем качестве

10 Anger Reduction Techniques to Help you Control Your Anger

Pre-order my latest BPD workbook at: https://goo.gl/LQEgy1 We all experience anger and feel controlled by it, but we don’t have to and this video is going to help you reduce your anger and help you empower yourself through greater personal control. Learning to control and manage your anger will empower you with choice that your anger takes away. What is anger? Anger is a feeling, or a cluster of feelings, but how you use it, understand it, and act on it is up to you – even when it feels like you have no choice, you do. Check out the 7 anger types to learn to identify it (   • The 7 Anger Types and How to Recognize The...  ). Anger Questionnaire: https://www.drdfox.com/worksheets The 10 Anger techniques: 1. Think first, speak later – anger can drive you to say things you will regret now and perhaps the rest of your life. Stop, breath and think about your anger and what you want to say and the consequence of saying it. 2. Use “I” statements – when you’re angry you tend to point fingers and blame which intensifies any discussion. Use “I” statements instead. 3. Let anger be a balloon – let it go and let the wind take it. Holding onto anger will only eat you up from the inside and give your power away. Let it go, and do something nice for yourself, a bath, a massage, watch a funny video, etc. Don’t hang onto it. That’s letting it win. 4. Once you’re relaxed, then express your anger – when you’re calm you’re better able to express anger in an assertive, not passive-aggressive or aggressive way. What was is your goal, why are you angry, and how can you maintain your power and resolve the situation? 5. Exercise – go to your gym, go outside for a walk, go anywhere and be active. Expend all that angry energy, and you’ll be empowered with what’s left. If you give into it, you’ll be at it mercy and the consequences are rarely good for you. 6. Adult timeout – remove yourself from the anger evoking situation. Go to a quiet place. Go somewhere and be alone and use #7 – relaxation techniques. 7. Practice relaxation skills – there are a ton of mindfulness skills online, go to a yoga class, build your skill in deep breathing and practice these skills when you’re not angry, so when your anger gets activated you access these skills to relax and keep yourself empowered. 8. Be solution focused – We tend to be angry about things we didn’t expect or feel we cannot control. Use this energy to seek out solutions. If you feel overwhelmed, use a journal or just start writing out possible solutions without editing. It’s called free association, and you just write out any and all solutions without judging them. Once they’re out, review them and cross out the ones that don’t fit and use the one’s that do fit. 9. Laugh – Laughter is the best medicine. Watch something funny. Laughter reduces anger. Your body and brain cannot be angry and laughing at the same time. 10. Know when to seek help – for some folks, they need someone to help them. To explore those anger roots and feelings, and expressions. Anger can seem like a powerful thing because of all the energy that comes with it, but it’s usually unhealthy and destructive but when you master and control it you can use it to empower yourself to make good decisions, act assertively, and to make positive changes. Daniel J. Fox, Ph.D., is a licensed psychologist in Texas, international speaker, and award winning author. He has been specializing in the treatment and assessment of individuals with personality disorders for over 15 years in the state and federal prison system, universities, and in private practice. His specialty areas include personality disorders, ethics, burnout prevention, and emotional intelligence. He has published several articles in these areas and is the author of: The Borderline Personality Disorder Workbook: An Integrative Program to Understand and Manage Your BPD. Available May 1, 2019, but you can pre-order it now at: https://goo.gl/LQEgy1 Antisocial, Borderline, Narcissistic and Histrionic Workbook: Treatment Strategies for Cluster B Personality Disorders (IPBA Benjamin Franklin Gold Award Winner): https://goo.gl/BLRkFy Narcissistic Personality Disorder Toolbox: 55 Practical Treatment Techniques for Clients, Their Parents & Their Children: https://goo.gl/sZYhym The Clinician’s Guide to Diagnosis and Treatment of Personality Disorders: https://goo.gl/ZAVe9v YouTube:    / drdanielfox   Dr. Fox’s website: http://www.drdfox.com/ Facebook:   / appliedpsychservices   Twitter:   / drdanieljfox1   LinkedIn:   / drdfox   Instagram:   / drdfox   Amazon Author’s Page: amazon.com/author/drfox Thank you for your attention and I hope you enjoy my videos and find them helpful and subscribe. I always welcome topic suggestions and comments.