DON'T MAKE ME ANGRY

MANAGING ANGER

FIVE STRATEGIES FOR COPING WITH ANGER

The series psychologist, Dr Rachel Andrew, here outlines five strategies for coping with anger.

1. Think of someone you admire
   This could be a sportsman, actor, religious figure, or relative. Think about how they control anger. If you know the person, ask them. Find out about people you do not know from books or interviews. Try to put their ideas into practice. Imagine them stood next to you when you are feeling angry. What would they advise you? In the first series, Beyonce was a celebrity that inspired Cherelle to control her anger.
2. Think of someone beside you
   When feeling frightened or vulnerable, it can help to imagine there is someone beside you for support. In the first series, it was helpful for Jenny to picture herself as she is now and also as she was when she was much younger. Jenny could then visualise 'Big Jenny' walking with 'Little Jenny' and holding her hand. We can all use this image to help us through difficult situations. All of us have times when we feel frightened and need reassurance. How could your 'grown-up' self reassure your more vulnerable side?
3. Think of a theme tune
   If someone is winding you up and you cannot get away, imagine a tune playing in your mind. This can provide a welcome distraction. What would the theme tune to your life be? It may be a song that describes you well, makes you laugh, or inspires you. In the first series, Barney and I talked about using a number of songs from Dr Dre's 2001 CD as helpful theme tunes for him.
4. Think of a Place
   We all have times that make us feel happy when we remember them. When you are getting angry, think of a good memory and imagine that you are there. In the first series, Barney used the memory of being on a Caribbean cruise. Holidays are good times to use, as we are often calmer. Imagine yourself on your favourite beach, listening to the waves.
5. Visualise Anger
   You can visualise anger in many ways; as a monster, pixie, dragon or alien. If you visualise anger as a dragon, imagine yourself as a knight who can defeat anger with your shield and sword. When you feel yourself starting to get angry, imagine putting on a full suit of armour to protect yourself. As a knight, nothing can hurt you and you remain in control.