There are various self-management techniques that an individual can use to help improve self-regulation within the self. Some of these self-management techniques include self-monitoring, self-feedback, self-rewards and sanctions, self-imagery, and strengthening of positive states.
Self-monitoring is the self-management technique of self-awareness. It aims at self-regulation by using self-observation and recording behavior frequency, intensity, or quality with a view to improving them in future performance (Porter, 2011).
Self-feedback – This self-management technique refers to the behavioral phenomena where an individual becomes aware of his/her own behavior.
What are some Anger Management Techniques?
Anger is a natural emotion that everyone experiences, whether it is in response to something good or bad. A number of factors can influence how you express your anger, including age, gender, and cultural background. Learning more about the triggers of your feelings can be an advantage when trying to deal with them constructively.
While there are many different approaches to managing your emotions, finding the right one is often a matter of trial and error. Here are some general guidelines for getting your anger under control.
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Take a time out. It’s natural to lash out when you’re angry, but it can be better for both of you if the other person isn’t around while you calm down. Self-control is one of the best ways to get your feelings under control and not say something that will only make the situation worse.
Do NOT let your anger build up inside of you until it boils over and you explode in an uncontrollable rage – learn some anger management techniques! This is likely to make things worse than better. It can also be unhealthy to bottle up your feelings. If you already suffer from high blood pressure or other health problems, this can present an additional problem.
It’s important to remember that there are many different self-help anger management techniques available for dealing with the different aspects of anger. Some people find that writing down their thoughts helps them to get a handle on how they feel inside; self-expression is one of the first steps in self-help.
Others use meditation as a means of calming themselves and focusing on something else besides their fury; although it can take some practice, if you stick with it you will quickly discover its benefits (research has shown that meditation actually changes brain activity). You should make sure you do whatever works best for you.
While self-help can be very effective on a one-on-one basis, it also works on a larger scale – anger management techniques classes are becoming more and more popular as a way of helping people deal with their emotions in a healthy manner. There is usually no charge for these types of self-help sessions, so even those who don’t have much money can afford them. Many employers provide access to self-help anger management techniques through the workplace as well, which makes getting over your feelings of rage that much easier. You just have to put in some effort!
The most important step comes at the end of self-help, once you have found the coping skills you need to control your impulsive acting out. After practicing self-help for a while, the right self-help anger management techniques will become second nature to you.