Processing Anger Toolkit

Introducing my “Processing Anger Toolkit: Help for When You’re Mad, Mad, Mad”.

Anger isn’t bad or good. We don’t want to feel angry–it’s extremely uncomfortable–but we all do from time to time. Not everything goes our way, our expectations are not always met, and some things need to call on our attention.

It’s never good to suppress anger, though you might need to take a time-out now and then when things get too heated, either in an argument with another person or within yourself.

Sometimes anger offers us healthy alerts. It can be a symptom of unresolved conflict; and it can be a strategy to resolve conflict–an attempt at a solution–usually unsuccessfully. When anger turns into an attack, whether it’s yelling or passive-aggressive sarcasm, it isn’t healthy for the angry person or anyone else, and it impedes conflict resolution.

Some say anger is “seeing red”, but please don’t picture a bullfighter’s red cape. Instead, picture a stop sign beckoning you to look around, assess a situation, and deal with it. It’s a call to figure out what you want in a situation and a realistic strategy.

To help you do that, I created a “Processing Anger Toolkit”. This blog post will serve as your guide, and you can download the printable Processing Anger Toolkit by clicking here.

The Processing Anger Toolkit Section By Section

Clearing Negative Emotions in the Moment

Part I of the Processing Anger Toolkit, “8 Ways to Clear Negative Emotions in the Moment”, offers strategies for quickly deescalating your sympathetic nervous system so that you can shift to a more beneficial state of peace, self-control and problem-solving.

You’ll learn specific ways to recalibrate, change your breath, use your voice, journal effectively, practice self-compassion, and more.

Also, you’ll find an “Anger Recalibrating Exercise” to help you slow down and process your anger in the heat of the moment. You’ll learn how to convert that anger energy into momentum for growth

Processing Anger When Your Calm – Preventative Measures

The second part of the Processing Anger Toolkit, Part II: “8 Ways to Process Anger When You’re Calm”, offers strategies to more deeply analyze your anger so that you can become better equipped to prevent anger from arising.

Your learn how to shatter shame, manage stress, trust yourself, analyze what’s underneath your anger, and so much more.

Again, you’ll find a helpful exercise titled, “Analyze What’s Underneath Your Anger.” I guarantee you’ve never explored your anger this thoroughly. Be prepared to experience a profound shift in your feelings and thinking around your anger….as well as a plan to move past it.

Communicating Effectively After Using the Processing Anger Toolkit

Once you’ve taken steps to clear negative emotions, recalibrate, analyze your anger, and become more peaceful within, you’ll feel more in control and ready to problem-solve.

Your next step is to learn how to communicate about your anger.

In this blog post, “How to Communicate About Your Anger Safely and Effectively”, you’ll acquire the skills you need to express the deeper feelings and messages behind your anger in a way that someone else will really hear them.

You’ll see how to use proper dialogue and what toxic behaviors to avoid in order to have an effective conversation without escalation.

But make sure you download the Processing Anger Toolkit first. Don’t let your fluster be a communication buster.

Another Option for Processing Your Anger

Sometimes you need a sounding board, someone you can confide in who will listen to your story and help you see and understand things you can’t quite figure out on your own.

I would love to guide you through processing your anger–personalizing the strategies in the toolkit even more–and help you to become more confident in your own anger management.

In our coaching sessions you can learn to ….

• feel less angry and out of control, and more calm and centered
• stop being accusatory and/or stop being paranoid
• learn cooperation and empathy skills
• manage conflicts constructively by communicating effectively
• negotiate solutions to irritations and differences
• learn how to disengage and re-engage from outbursts
• learn how to clean up residue of negativity left by anger and fighting
• decrease the number of arguments you have with others
• gain a stronger sense of well-being overall

Let’s work together to explore practical ways to manage and process your anger and rebuild your confidence in yourself.