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Tips to Reset Things When You Are Angry

"Anger is an acid that can do more harm to the vessel in which it is stored than to anything on which it is poured." —Mark Twain

Being Above Your Anger

Anger is a natural, adaptive response to perceived threats. In certain situations, such as one that implies danger, anger is necessary for survival and can make you feel in control. Anger can also become destructive and lead to being out of control with problems at work or in your personal relationships.

If you feel your anger is having a negative impact on your relationships, work, and/or quality of life reach out to your installations Community Counseling Program (CCP) which provides short-term non-medical counseling to Marines and families to address common concerns and general life issues such as stress and relationship problems.

There are also various classes at your local installation: 

Inner Balance Course - Marine Corps Family Team Building (MCFTB)
The Inner Balance Course teaches helpful strategies and tools, to include basic stress, anger, and conflict management, to become more emotionally resilient in personal and professional relationships.

Anger Management Course - Family Advocacy Program (FAP)
The Anger Management Course will help you learn to identify what provokes you, and learn healthy, constructive ways in which to express frustrations by responding instead of reacting.

If you want support with the following strategies, please contact your installation.

Strategies to Keep Anger at Bay

  • Relaxation. Deep breathing and guided imagery can help calm angry feelings.
  • Cognitive Restructuring. Try reframing your thoughts with more rational ones. For example, instead of thinking “this is terrible, everything is ruined,” tell yourself, “this is frustrating and I’m upset about it, but I will get through it.” Over time, you will train yourself to develop a more balanced perspective.
  • Problem Solving. Instead of focusing on an immediate solution, it can be helpful to take a step back and focus on how you will handle the problem. Problems cannot always be solved right away, but you can make a plan and check your progress along the way.
  • Better Communication. Listen to the message presented to you, rather than jumping to conclusions. Think through your response and take your time before responding.
  • Using Humor. Silly, inoffensive humor can help to reduce any tension or rage you might be feeling.
  • Changing Your Environment. Give yourself a break and step away from the stress of everyday life. Just a short break, maybe a walk outside, can help you reset.
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