Anger Management: Counting to 10 and Beyond
Even though counting to 10 still works, it helps to add a few extra anger management techniques to your arsenal. Find out more.
Practice Makes Perfect
All these techniques work well, but what happens when you're so
angry you can't think to use them? Practice makes perfect, says Jason Kornrich,
PhD, director of outpatient
mental health services at Nassau University Medical Center in East Meadow,
"You have to practice dealing with anger before you're
actually angry," says Kornrich, who suggests you role-play a
confrontational situation with a trusted family member, friend, or
This is also a good way to teach children how to deal with
their anger, he tells WebMD. "You need to practice with them and show them
how to deal with their anger. And you need to be a good role model yourself ...
if you can't deal with your own anger, your kids won't be able to control
Many of us seem to have a much shorter fuse these days,
Kornrich says. "Between the after-effects of Sept. 11, the economy, the war
in Iraq, the price of
gas, the constant barrage of bad news on the television, the anger level we
deal with every day has been increasing."
There are ways to minimize the stresses and irritations that
build up, Kornrich says. For starters, stay off your cell phone while driving.
"This can just make you doubly frustrated, while you're trying to deal with
a conversation and traffic at the same time. This is a good prescription for
Knowing your weak points can also help you avoid situations
that can push you over the edge. If you hate traffic, for example, go in to
work earlier or come home later. If you need a breather between work and family
responsibilities, go to the gym for an hour before going home. Too much bad
news on TV? You can shut it off or change the channel. Also consider
cutting down your hours on the Internet.
"On the Internet, inhibitions go out the window,"
Kornrich says. "It's a good vehicle for
bullying other people because you're not face to face with the other
person, and it becomes a dehumanizing experience." Too many hours on-line
can also cause you to lose your social skills and graces for the "real
world," he says, because you have fewer "training opportunities"
for interacting with other people.
Of course, we can't avoid anger completely in our lives.
"The key though," says Kornrich, "is to catch ourselves at step one
or two, rather than wait till we hit step nine or 10."