1
00:00:00,450 --> 00:00:06,240
Strategies for dealing with excessive anger, anger typically is fast and impulsive.

2
00:00:06,570 --> 00:00:11,960
We describe an angry person as being quick tempered or a hothead.

3
00:00:12,180 --> 00:00:16,300
We feel a flash of anger and are tempted to lash out.

4
00:00:16,590 --> 00:00:22,230
We need ways to slow down, cooled things off and find space to choose how we react.

5
00:00:22,800 --> 00:00:29,460
Each of the strategies for diffusing anger is a way to keep you in the driver's seat rather than being

6
00:00:29,460 --> 00:00:30,760
controlled by emotion.

7
00:00:31,140 --> 00:00:37,800
The techniques presented here will fall into the familiar categories of think native act behavioral

8
00:00:37,800 --> 00:00:39,150
and the mindfulness.

9
00:00:40,020 --> 00:00:43,670
Think Cognitive knew your triggers.

10
00:00:43,710 --> 00:00:49,250
Most of us have people or situations that consistently test our patience.

11
00:00:50,130 --> 00:00:50,420
Come in.

12
00:00:50,430 --> 00:00:58,020
Examples include driving, being pressed for time or certain topics of disagreement with a loved one.

13
00:00:58,500 --> 00:01:04,850
Many of the strategies for dealing with anger require knowing in advance what's likely to irritate us.

14
00:01:05,160 --> 00:01:07,770
Take some time to write down your common triggers.

15
00:01:08,220 --> 00:01:12,180
Remember the costs of excessive anger when you are angry.

16
00:01:12,330 --> 00:01:16,540
It's easy to ignore the consequences of indulging in it.

17
00:01:17,010 --> 00:01:22,130
What has angered Kostia that motivates you to work on managing it?

18
00:01:23,010 --> 00:01:30,230
How has it affected your peace of mind, your closest relationship, your professional life?

19
00:01:32,010 --> 00:01:33,270
Examine your thoughts.

20
00:01:33,540 --> 00:01:37,980
Use the techniques to identify and examine your anger related thoughts.

21
00:01:38,310 --> 00:01:42,070
Look for thinking errors that may be fueling your anger.

22
00:01:42,570 --> 00:01:49,850
Are there alternative beliefs or explanations that would make more sense and be less irritating?

23
00:01:50,310 --> 00:01:52,800
The basement lights were on again.

24
00:01:53,220 --> 00:01:54,690
Breaks were allowed.

25
00:01:54,930 --> 00:01:59,730
The kids never remember to turn off the lights, he thought, with irritation.

26
00:02:00,150 --> 00:02:03,480
Then he realized it was only the second time.

27
00:02:03,870 --> 00:02:11,580
This week Rick still wanted his kids to be more consistent, but he felt less annoyed after checking

28
00:02:11,880 --> 00:02:13,020
his thinking.

29
00:02:15,180 --> 00:02:22,920
It can be unrealistic to change our thinking in the heat of the moment, as anger may overpower our

30
00:02:22,920 --> 00:02:30,990
reason, as those times simply note the thoughts that are going through your head and return to to evaluate

31
00:02:30,990 --> 00:02:33,550
them when you are feeling calm.