Anger Management Practical Guide

Help me manage my anger in a healthy way — I don't want to suppress it, I want to express it appropriately.

My anger pattern: [EXPLOSIVE / PASSIVE-AGGRESSIVE / INTERNALISED / ROAD RAGE / SNAPPING AT LOVED ONES]
Triggers: [INJUSTICE / FEELING DISRESPECTED / STRESS / SPECIFIC PEOPLE / EVERYTHING]

What happens: [YELLING / DOOR SLAMMING / SILENT TREATMENT / PHYSICAL TENSION / REGRET]

Provide:
1. **Anger Education**: Why anger is a valid, important emotion (not something to eliminate)
2. **Trigger Mapping**: Identify my specific anger triggers and the vulnerability factors
3. **Anger Warning Scale**: How to recognise rising anger at 3/10 instead of waiting until 8/10
4. **Cooling Techniques**: 5 evidence-based methods to reduce anger in the moment
5. **Time-Out Protocol**: How to take a proper time-out without it being avoidance
6. **Communication Skills**: How to express anger assertively without aggression
7. **Physical Release**: Safe physical outlets for angry energy
8. **Repair Scripts**: What to say after you've expressed anger badly
9. **Root Cause Work**: What's underneath the anger (hurt, fear, powerlessness, unmet needs)
10. **When to Get Help**: Signs that anger management therapy would be beneficial

Help me manage my anger in a healthy way — I don't want to suppress it, I want to express it appropriately.

My anger pattern: [EXPLOSIVE / PASSIVE-AGGRESSIVE / INTERNALISED / ROAD RAGE / SNAPPING AT LOVED ONES]
Triggers: [INJUSTICE / FEELING DISRESPECTED / STRESS / SPECIFIC PEOPLE / EVERYTHING]
What happens: [YELLING / DOOR SLAMMING / SILENT TREATMENT / PHYSICAL TENSION / REGRET]

Provide:
1. **Anger Education**: Why anger is a valid, important emotion (not something to eliminate)
2. **Trigger Mapping**: Identify my specific anger triggers and the vulnerability factors
3. **Anger Warning Scale**: How to recognise rising anger at 3/10 instead of waiting until 8/10
4. **Cooling Techniques**: 5 evidence-based methods to reduce anger in the moment
5. **Time-Out Protocol**: How to take a proper time-out without it being avoidance
6. **Communication Skills**: How to express anger assertively without aggression
7. **Physical Release**: Safe physical outlets for angry energy
8. **Repair Scripts**: What to say after you've expressed anger badly
9. **Root Cause Work**: What's underneath the anger (hurt, fear, powerlessness, unmet needs)
10. **When to Get Help**: Signs that anger management therapy would be beneficial