Tips for Creating an Anger “Time-Out” Plan

Anger is a natural human emotion. However, it can get out of hand--and not keeping it in control can lead to violent outbursts that can put others in danger. Many court-ordered anger management classes provide people with the tools they need to identify and cope with their anger. Let’s go over some basic tips on how to create an effective response to anger.

First, have a plan before you find yourself in a bad situation. By knowing what to do and where to go in the event your temper gets the better of you, the better off you will be. Think of places near you that can calm you down, as well as activities or exercises you can do there to decompress.

Second, maintain a communicative outlook and let others know when you need to step out to control your anger. It is important to be clear and open about your feelings and your needs. Also, be on the lookout for your “body cues,” like rising heart rate, tension, or body heat. Being honest with yourself and recognizing anger as it happens allows you to remain in control.

When you recognize your anger, politely tell others what is going on and excuse yourself. Explain how you are feeling, own the situation, and make your intentions known. Never take an accusatory tone and mention anyone else. Instead, use “I” statements.

Finally, go to your designated place to cool down, do anger management exercises, and other coping strategies until you calm down. On your return, express gratitude to your group for their patience and understanding.

Remember: a time-out is not an escape. Make sure you return to the situation and have a mind to resolve it constructively. With planning and practice, your anger management strategies will be more effective.