233eMotion r eGulation Handout 11  (p. 2 of 9)
anGer
Anger FITS  THE  FACTS  of a situation whenever:
a. An important goal is blocked or a desired activity is interrupted or prevented.
B. You or someone you care about is attacked or hurt by others.
c. You or someone you care about is insulted or threatened by others.
D. The integrity or status of your social group is offended or threatened.
e. Other example:                                    
Follow these suggestions when your anger is NOT  JUSTIFIED  by the facts or is NOT  EFFECTIVE :
oppoSiTe acTionS  for anger
Do the OPPOSITE  of your angry action urges. For example:
1. GENTLY  AVOID  the person you are angry with (rather than attacking).
2. TAKE A TIME OUT , and breathe in and out deeply and slowly.
3. BE KIND (rather than mean or insulting).
all- The-Way o ppoSiTe acTionS for anger
4. IMAGINE UNDERSTANDING and empathy for the other person. 
 Step into the other person’s shoes. Try to see the situation from the other person’s  
point of view. 
 Imagine really good reasons for what has happened.
5. CHANGE  YOUR  POSTURE. 
 Unclench hands, with palms up and fingers relaxed ( WILLING  HANDS ). 
 Relax chest and stomach muscles. 
 Unclench teeth. 
 Relax facial muscles. Half-smile.
6. CHANGE  YOUR  BODY  CHEMISTRY . 
 For example, do paced breathing by breathing in deeply and breathing out slowly. 
 Or, run or engage in another physically energetic, nonviolent activity.
(continued on next page )