I attended a program called Managing Strong Emotions. Doesn't matter if you have bipolar, depression, anxiety etc no mental illness, anger is a normal emotion, It perfectly fine to be angry everyone does at some stage it doesn't discriminate, but some more than others. Everybody experiences it and what makes it different is what you do with that anger. In general you feel anger coming on before it is released. That is what you need to learn how to tap into that feeling, recognise your markers that you are going to get angry feeling tense muscles, heart races, sweating, stomach surges etc - this the key to managing your anger. Do you know when you are starting to feel angry? That is where you start to manage it.
For me I have traffic light dot system all over the house so that I see them all time to remind me how I respond to anger. Doesn't always work (accept that these sometimes don't work) but I find it does help me when I do it
The red dot is to stop, you are having that surge inside you feel that anger arising from the pit of your stomach. There is a trigger, something is not right, someone something upsetting you. Recognise it
The yellow dot is think and listen - do I need to go out release steam - walk run etc
What is not feeling right, what do I want to do, how do I respond, listen, what is real what isn't take a breath
Slowing down the process gives time to think about issue more rationally - what to say and what to do.
The Green dot - go. Respond after thinking and give it a go
Hope it helps
Joined: 11-05-2016