Part 1: Cause and Effect
The four steps in part one are aimed at helping you take a good look at your anger response. Make sure you take the time to complete this process – skipping it will set you up to fail in part two. You are also gathering information that will form the basis of your individual anger management plan in part three.
- Anger Journal: The first step in solving a problem is understanding it. Use the Basic Anger Journal form for a few days to keep a record of what sets you off.
- Identify Triggers: Review the information collected in your anger journal to dig out common triggers – what sets your blood boiling? Use the Anger Hierarchy to list your most potent anger triggers.
- Measure the Cost: Move on to the Cause and Effect Journal page and start recording the outcome of your angry outbursts. What is anger costing you – respect from others? Self respect? Job advancement? Relationships?
- Learn about the physical costs of anger by completing the Anger: What it is and What it Does handout.
In Part Two we will begin to learn healthier, more effective ways of responding to anger-inducing triggers.