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(p. 169) Coping with Anger 

(p. 169) Coping with Anger
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date: 16 January 2021

Anger results from the way we think about a situation or event.  Coping with Anger

First, take a time-out and do the following to help you cool down:

  • Leave the situation.

  • Use cool-down phrases:

    • Easy does it

    • Relax

    • I can handle this

    • Chill out

    • Slow down

    • No big deal

  • Practice the breathing retraining exercise for 5–10 minutes

  • Engage in calming activities:

    • Listen to soothing music

    • Read a good book

    • Take a shower or bath

    • Meditate or pray

    • Exercise

    • Practice yoga

    • Call a supportive friend

    • Watch a movie

  • Engage in activities you can control, such as cleaning your room, washing clothes, making out a “to do” list.

  • (p. 170) Next, think about what’s really getting you angry. Review the situation point by point.

    • What’s getting me angry?

    • Am I angry because I’m expecting too much of myself or someone else?

    • What are the positives in this situation?

    • Is it really as bad as I’m making it out to be?

  • Then think about your options:

    • What can I do?

    • What is in my best interest here?

    • Is it really worth it, or should I let it go?

  • If the problem won’t go away:

    • Remember that you can’t fix everything.

    • Don’t let it interfere with your life.

    • Use relaxation exercises.

  • If you resolve the issue, congratulate yourself:

    • I handled that pretty well.

    • I’m doing better at this all the time.