The Six Steps for Controlling Anger IQ Doodle outlines a six step process you can use to help you take control of your emotions when facing situations that would typically frustrate and irritate you.
Here is the text description included within this IQ Doodle:
1) Recognize Anger
Be consciously aware of your emotional recipe for anger.
- Tense muscles
- Grinding teeth
- Flushed face
- Clenched fist
- Loud voice
2) Remove Yourself
Step away from the situation and take a moment to calm yourself down.
I’m okay… Just breathe… Let me think this through rationally…
3) Identify Triggers
Reflect on what just happened, and on what was said or done that made you feel angry.
What exactly triggered my anger?
Why did I respond in this way?
4) Evaluate Situation Rationally
Challenge yourself to view the situation in a more helpful and beneficial way.
Is this really worth getting angry about?
How could I deal with this without getting angry?
5) Select an Appropriate Response
You always have a choice to either avoid, control, release or redirect your anger in more optimal ways.
6) Learn from Your Experience
Take a moment to assess how you handled the situation.
Where could I have handled things better?
What can I learn from this experience?