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If the answer to any of these questions is 'yes,' you may be experiencing problems relating to anger and you may find this workbook helpful.
Learning how to challenge your unhelpful thoughts and see things in a more realistic light.
When going through this booklet it might be helpful to try out each strategy one at a time, rather than trying to learn them all at once.
If you experience problems with anger, then it is likely that you will recognise many of the feelings, physical symptoms, thoughts and behaviour patterns described below.
If you have ticked a number of these boxes it is possible that you are experiencing problems with your anger.
There may be certain situations which are more likely to trigger an angry reaction from you. When looking more closely at what prevents us from overcoming anger problems, it becomes clear that our behaviour, thoughts, feelings and physical sensations all interact and combine to keep our problems with anger going.
Will it be helpful in the long-term, or is it possible that they might be keeping your difficulties going?
Self-awareness - knowing how this problem effects you; your body, thoughts, feelings and behaviours. The following section will help you begin to recognise if you are thinking about things in an unhelpful or unrealistic way, and discuss how you can start to make changes to this.
When people are worried about something it is common for them to spend a lot of time ruminating.
When people are feeling emotionally vulnerable, it is likely that they take things to heart and become more sensitive to what people say.
Based on one isolated incident you might assume that other events will follow a similar pattern in the future.
Finally, count down silently and slowly: 5-4–3–2–1-0, and come out of the relaxation in your own time. Distraction is a good technique to fend off symptoms of anxiety and stress when they feel overwhelming. Distraction simply involves trying to take your mind off uncomfortable symptoms or thoughts. As with any relaxation exercise, it may take a few minutes before you begin to feel like it's working.
You might find it more difficult to cope if you have lots of problems that you can't seem to get on top of.
The first thing to ask yourself is – "what is the problem?" Try to be as specific as possible.
To help you carry out your chosen solution, it can be useful to break it down into smaller steps. Someone with debt may have decided to try and resolve their problem by getting a part time job.
Taking steps towards a healthy lifestyle can have a real impact on our stress levels and mood. Many drugs have a sedative or stimulant effect on the body which can have an impact on your sleep and mood.
By cutting down or stopping your consumption of potentially harmful substances, you are taking steps towards a healthier lifestyle. What you eat and drink can have a significant impact on both your mood, sleep and physical health. Keeping fit and active can improve your physical health, mood and ability to cope with problems. Now you have some ideas to inspire healthy changes to your lifestyle, why not try them out?
Being assertive is about acheiving an appropriate balance between the two extremes of aggressive and passive communication styles.
Moodjuice is a website designed to offer information and advice to those experiencing troublesome thoughts, feelings and behaviours. The following organisations or services may be able to offer support, information and advice.

Samaritans provides confidential emotional support, 24 hours a day for people who are experiencing feelings of distress or despair, including those which may lead to suicide. Living Life to the Full is an online life skills course made up of several different modules designed to help develop key skills and tackle some of the problems we all face from time to time.
This book explains the effects of anger on our minds and bodies, and suggests ways of dealing both with our own anger and that of other people. This book is a self-help manual for those who find that they are spoiling the lives of both themselves and those around them by constantly being irritable and angry. A guide to anger, explaining how to take responsibility for it and cope successfully with its effects. It can become a problem if it is too extreme, occurs at inappropriate times, or lasts too long.
Preparing us to react quickly in case of predators, and aiding survival as we hunted and gathered food. Especially how we perceive the intentions of other people and the potential consequences to ourselves.
However, in some ways it is less important to know what causes anger, and more important to know what stops us moving past it.
For example, whilst driving, looking after the children or whenever you're talking about money.
By doing so, you can learn to see things in a more realistic light which can help to improve your mood and help you to manage your angry feelings. They can often make assumptions about why someone said something, beign overly quick to draw conclusions, and thinking that they are the focus of what has been said.
Having this polarised view can lead some people into setting themselves impossibly high standards, being overly critical and struggling to recognise any achievement due to their perfectionism. This can help to improve your mood and help you to manage your angry feelings by calming the body and mind.
Perhaps try to breathe in for three seconds, hold this breathe for two seconds, and then breathe out for three seconds.
This can also give you space to deal with a situation in a more considered and positive manner.
Some people use recreational drugs as a distraction, to avoid thinking about or facing problems.
Try to understand more about what the other person feels and why they have said what they said.
People may feel that they do not enjoy being with you because you do not take their opinions into consideration.
It was then possible for Person B to find out something useful about their appearance and the shirt. You can continue to use the techniques you found helpful long into the future and they should continue to benefit you.
You might be worried about something - money, work, relationships, exams - or maybe you're just feeling fed up and can't put your finger on why. It shows how to get the anger and hurt out of relationships using charts, self-discovery questionnaires, imagery exercises, and anecdotes drawn from the author's work as a psychotherapist with hundreds of clients. It has been written to explain why such bouts occur and what can be done, using cognitive behaviour therapy to overcome them. It describes what anger is, and aims to help the reader to recognize whether it is justified and to accept and overcome different forms of anger. By following the steps in this workbook, you may be able to learn how to improve your situation. These days we do not depend so much upon running or fighting as we negotiate difficult circumstances. For example, some people find that they are much more likely to become angry whilst driving. It is therefore important to remember that they are just thoughts, without any real basis, and are not necessarily facts. Being aware of the common patterns that unhelpful thoughts follow can help you to recognise when you have them.

This can also mean that you label yourself, often unkindly, which can lower your mood and confidence, perhaps even leading to feelings of hopelessness. The next part of this handout will discuss how we can go about challenging our unhelpful thoughts. However, you should stop the exercise if at any time you begin to experience discomfort or pain. It can be particularly helpful for those who feel dizzy or light headed when they feel worried or stressed. Learning controlled breathing exercises can help you to manage these feelings more effectively. It is also helpful when you don't have the space or time to use a more proactive approach, such as a relaxation exercise.
You could try going for a walk, doing the garden or housework, playing sport or joining an exercise class. This tells the other person how you feel and paves the way for a helpful discussion of the situation. It consists simply of repeating your point several times no matter how the other person tries to divert you.
If some of the ideas are not particularly helpful at first, it is perhaps worth sticking with them for a few weeks to give them a chance to work. We are here for you if you're worried about something, feel upset or confused, or you just want to talk to someone. It gives tips on dealing with family members, business associates, service workers, and drivers. It takes a positive approach for which the long-term goal is lasting good temper and also looks at how best to handle situations which would tax even the most good natured person.
You may not have had opportunities to learn effective ways of managing and expressing emotions. Even though we may believe a lot of our unhelpful thoughts when we are feeling angry, it is good to remember that they should be questioned as they are often based on wrong assumptions.
This sometimes happens because people's breathing changes and gets quicker when they feel distressed.
It is still important to remember that the symptoms of anxiety are not harmful or dangerous. We can end up worrying or ruminating over our problems without finding a way to resolve them. Developing a habit of regular or increasing use can lead to a pattern of addictive substance misuse. You could discuss ways of coping, and some of them might have been through something similar. While exercise can also help us sleep, try not to be too active close to bedtime as this can keep you awake.
If however you feel your situation remains largely unchanged or if you did not find this booklet useful, you should speak to your GP who can tell you about the other options available which you could find helpful. Considering these for yourself might encourage a change or convince you that you need to take action. If you practice this nearly every day you will probably notice an improvement after a couple of weeks.
Even if you didn't use distraction or relaxation techniques, nothing terrible would happen. Threats like money problems, difficulties at work, unhelpful staff or rude drivers do not require such an extreme physical reaction. Often we feel angry when we feel let down in some way or denied of something that we feel entitled to.
We may not have considered making attempts to manage emotions in a more appropriate and sensitive way.

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