SuprAffs: Anger Management
Choose one or more SuprAffs from the following list according to that which you find believable and best fits your situation.Read, or repeat out-loud, the SuprAff(s) daily until your new behavior (habit, etc.) is firmly established. One recent study shows the average time for changing habits is around 66 days, but everyone is different and you will probably see partial results right away.
For the best results, prioritize and then focus on a few SuprAffs at a time until your new behavior is well established (or extinguished).
SuprAffs: Anger Management:
I like it when I'm able to take a few moments to collect my thoughts before speaking.
I like it when I remember to take one, or two deep breaths, when feeling angry.
I like it when I'm able to express myself in in an assertive but non-confrontational way during emotional conversations.
I like it when I take time to Identify possible solutions to eliminating frequently occurring situations that lead to anger.
I like it, when becoming angry, to ask myself, am I upset about something specific?
I like it when I'm able to slow down my rate of speech significantly during heated conversations.
I like it when I'm able to state my concerns and needs clearly and directly, without hurting others or trying to control them.
I like it when I remember to use "I" statements to describe problems.
I like it when I'm able to take a moment to ask myself, is this anger serving me or hurting me?
I like it when I"m able to immediately apologize to those I may have offended in a moment of anger.
I like it when I remember to ask myself, what exactly do I hope to achieve by showing my anger to another and is there another way to get that result?
I like it when I'm able go for a brisk walk or run, or some other pleasurable exercise, when getting too upset.
I like it when I participate as much as possible in sports that elicit positive emotions.
I like it when I'm able to take short breaks during times of the day that tend to be stressful.
I like it when I'm able to completely forgive someone upon settling an argument.
I like it when I'm able to inject a little humor into a heated conversation.
Anger is nothing more than an outward expression of hurt, fear and frustration.
-Dr. Phil McGraw
If you are patient in one moment of anger, you will escape a hun-dred days of sorrow.
-Chinese Proverb
"My advice is that when you reach the end of your rope, do a little tap dance right out there at the end of your rope, and if you don't know how to tap dance, raise goats."
-Robert Brault
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