This is an exercise that uses the writing process for quick anger management. For one week, every time you are angry, stop and make a note of it. Keep a pen and small notebook with you at all times, and whenever you notice you are angry, take a moment, sit down, and write the following:

1. Write what you are angry at.
2. Write why you are angry at that.
3. Describe in one or two sentences what the anger feels like.

For example:

1. I am angry at the traffic.
2. I hate being stuck here when I just want to get going.
3. I feel completely engulfed by burning rage and hatred. It feels stifling in my chest.

Or,

1. I am angry at my wife.
2. She always asks me to do things when I’m tired after work.
3. I feel a smoldering fire of anger in my head.

Keep it very simple, and this should only take a minute or less.

The key is to this exercise is consistency and to actually stick with it for the entire week. Don’t commit and then give it up after three days. This will simply undermine your self confidence and take away from your ability to move forward. Gentle yet firm discipline is key.

This simple exercise can help you develop more awareness of your anger patterns. This awareness helps you better manage your anger because it helps free you from the unconscious knee jerk quality.

By Craig Mollins