1. Cognitive-Behavioral Techniques (CBT) CBT focuses on identifying and changing negative thought patterns that trigger anger. • Thought Monitoring: Recognizing thoughts like “They disrespected me” and replacing them with rational ones like “Maybe they didn’t mean it.” • Cognitive Restructuring: Challenging exaggerated beliefs (e.g., “This always happens to me!”) and changing them to balanced thoughts. • Socratic questioning: Asking self-reflective questions like “Is my reaction helping or harming?” 2. Relaxation & Physiological Techniques Anger activates the body’s fight-or-flight response. These techniques calm the nervous system: • Deep Breathing (Diaphragmatic Breathing): Inhale slowly for 4 seconds, hold for 2, exhale for 6. • Progressive Muscle Relaxation (PMR): Tensing and releasing muscle groups one by one. • Mindfulness Meditation: Staying present without judgment to reduce impulsive reactions. • Grounding Techniques: Focusing on the senses (5 things you see, 4 you touch, etc.). 3. Emotional Awareness & Self-Monitoring • Anger Diary: Keeping a journal of anger-triggering events, thoughts, emotions, and reactions. • Identifying Triggers: Learning what situations, people, or thoughts lead to anger. • Understanding Anger Levels: Rating anger from 1–10 helps notice early signs and intervene early. 🔹4. Communication & Assertiveness Training Helps individuals express needs without aggression or suppression. • Use of “I” Statements: Example: “I feel upset when meetings start late because it affects my schedule.” • Active Listening: Listening without interrupting, validating the other person’s feelings. • Setting Boundaries: Learning to say “no” calmly without guilt or aggression. 5. Problem-Solving & Decision-Making Anger sometimes arises from feeling stuck or helpless. • Define the Problem Clearly • Generate Possible Solutions • Evaluate Pros and Cons • Choose and Apply the Best Option Counsellors teach clients to focus on solutions rather than blame. 🔹 6. Behavioural Strategies • Time-Out Technique: Taking a short break to calm down during an argument. • Physical Activity: Exercise like walking, running, or yoga releases built-up anger. • Relaxing Hobbies: Art, music, journaling, gardening, or cooking for emotional wellness Contact us Arunoday councelling clinic Best psychologist Mental Health Therapist Marital counsellor