- by Dr Gowher Pebbles n Pearl Pediatrics and Child Care
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- Feb 14 2017
Teens: How do you learn to control your anger? Activity 14 & 15
Source: The Anger workbook for Teens by (Raychelle Cassada Lohmann, MS)
When you get angry, your body reacts, your heart ay race; your breathing may speed up; your muscles may tense. These reactions make it hard for you to think clearly and get control of your anger, so knowing how to relax is important. Managing anger becomes easier when you are relaxed. You can use these helpful techniques when you want to calm yourself.
Find a quiet location and get into a comfortable position. Starting at your toes and working all the way up to your head, tense your entire body, including your arms and hands. Hold the tension for a minute. Take a deep breath and let it out as you slowly release the tension from your head all the way to your toes so you end up feeling like a rag doll. Repeat 2 or 3 times.
Go to a spot where you won’t be distracted or interrupted. Close your eyes and start to take slow, deep breaths, filling your lungs completely full of air and releasing it. Repeat several times until you feel yourself beginning to relax. Deep breathing increases the flow of oxygen to your brain, which helps you focus.
Take a warm bath or shower and imagine washing away all your anger. The water will help to relax your muscles.
Read a book. Reading is a wonderful way to escape the world for a while. When you come back to reality, you will be able to think more clearly.
Take a nap. When you sleep, your body totally relaxes and goes into a meditative state. You will wake up feeling more refreshed and ready to handle whatever troubling you.
Write down 3 activities that are your favourite ways to relax.
Write down three new relaxation activities you would like to try.
Which activity do you think will be most effective in helping you calm down?
After you have tried one more of your relaxation activities a few times, tell how they worked.
Most of us can remember times when we regretted how we handled situations that made us angry. Instead of finding you in that position and over, you can prepare yourself by thinking in advance about how you might react.
Tell about a time when you were angry and reacted poorly.
What were some of the consequences you faced?
What were some of the dangers of your actions?
What did you learn from this situation?
Knowing what you know now, how could you have handled the situation differently?
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