The Anger Scale

The Anger Scale

• 1.
  Taken From DrD. BurnsCognitive Behavioural TherapyThe Anger Scale
• 2.
  What Is YourIQ?We are not talking about how smart you are because your intelligence has little , if anything to do with your capacity for happiness. What I want to know is what your Irritability Quotient is? This refers to the amount of anger and annoyance you tend to harbour and absorb in your daily life. DisadvantageIf you have a particularly high IQ it puts you at a great disadvantage because you overreact to frustrations and disappointments by creating feelings of resentment that damper your disposition and make your life a joyless hassle.
• 3.
  Release The Anger
• 4.
  Verbalise And OwnIt
• 5.
  Don’t be apuppetNobody else can ever make us feel angry or upset without our permission. When we allow other people to affect how we feel we become a puppet. They do whatever it is that we don’t like and we respond. We allow them to pull our strings.
• 6.
  The Fishing LineWhena person who particularly annoys us, and does so frequently and we respond by loosing our tempers, they may as well get a fishing line and put some bait on the end and cast their line.
• 7.
  You are sopredictable and take the bait every single time, and they just reel you in. Thoughts and LanguageOur thoughts and language are so powerful and affect how we feel and then behave.Notice your thoughts and the language you are using eg -:This is doing my head inI can't do thisI’m going to snap in a minuteIm going to go crazy etc...Notice how what your thinking affects how you feel. When we did the exercise earlier people start to act as though it’s real – thats the power your thoughts have over you.
• 8.
  Be More ResourcefulWhatkind of thought’s could you be thinking to get what you want in that situation?List them down eg -:I can copeI’m a calm personI avoid confrontationsI overcome anger easily
• 9.
  AffirmationsAffirmations can beextremely powerful and can be used on a daily basis.They must be said in the present tense as though you already have this resource. The brain does not know the difference between imagination and reality, it responds to what ever we put into it , negative or positive.Write your affirmations down they will have a much greater impact.Stick with them remember results take time they don't happen overnight.Be gently with yourself, don’t worry if you mess up, remember you are only human. Recognise that it didn’t go to plan so get back on the track and keep going in the direction you want to be travelling in.
• 10.
  There is noroad to happiness , happiness is the way. ExerciseExercise helps vent of any feelings of anger or aggression. It is also medically proven that it releases endorphins into the brain that altars it chemically. Helping to promote positive feel good thoughts. Take control of your brain, take control of your life.
• 11.
  Taking ResponsibilityNo bodyis going to come along and make you a calm person, it is down to you , and you alone to eradicate anger and incorporate peace into your life.
• 12.
  Behaviour And Identity
• 13.
  Sense of Humour
• 14.
  Ask Your selfwill this really matter to me later on, tomorrow, next week, next month, next year?
• 15.
  Reframing
• 16.
  Water
• 17.
  “When the windblows your face will stick like that”