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Getting To Know Your Anger

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23 views2 pages

Getting To Know Your Anger

Uploaded by

Yasmin.
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Getting To Know Your Anger

Find a comfortable place to sit with a notebook and pen handy. Make sure you will not be
interrupted in the next ten minutes or so, and wear clothing that’s loos enough to allow easy,
unrestricted breathing.

Below is a list of incomplete sentences. Complete them as spontaneously as possible, out loud,
writing down your responses to each immediately after voicing it.

When I feel angry, what I usually do is _________________________________________ .

I hold back my anger when __________________________________________________ .

I get really angry when _____________________________________________________ .

How my parents dealt with anger when I was a child was __________________________ .

And my response to that was _________________________________________________ .

When I’m angry my belly feels _______________________________________________ .

Anger scares me when ______________________________________________________ .

I’m afraid that if I strongly express my anger I might ______________________________ .

My anger turns to aggression when ____________________________________________ .

When I can tell my anger is reactive, what I usually do is ___________________________ .

Without my anger I would be _________________________________________________ .

The child in me reacts to anger as if it is _________________________________________ .

When I’m angry, my basic message usually is ____________________________________ .

My ability to be vulnerable while I’m angry is ____________________________________ .

I turn my anger back on myself when ___________________________________________ .

When I’m angry, what happens to my breathing is _________________________________ .

When I’m angry, what happens to my hands is ____________________________________ .

When I let myself get closer to my anger, I see ____________________________________ .

Masters, 2013
Follow-Up

1. Write your history with anger and aggression, including times that particularly stand out.
Be as specific as you can. Include what you tend to do when you when you are feeling
not just anger, but aggression.

2. In the next few days, whenever you feel anger, even slightly, say “anger” in a voice only
you can hear and take three full breaths, emphasizing the exhale. Then consider your
options as to how you might handle the anger, noting how strongly you are pulled to each
one.

Masters, 2013

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