Anger Management

Anger Management: Five Steps for Constructive Confrontations by Carol Sorgen.

Washington, D.C. therapist Mark Gorkin, LICSW, author of Practice Safe Stress: Healing and Laughing in the Face of Stress, Burnout & Depression, offers a five-step method for "constructive confrontation":

1. Use an "I" statement, question, or observation: "I'm concerned," "I'm confused," or "I'm frustrated" are good ways to begin your exchange.

2. Describe the problem specifically. Avoid judgmental accusations such as "You never get your work in on time." Instead, be specific: "I've asked you three times this week for the status of the systems report and I haven't received the report or any response. What's going on here?"

3. Explain why you're upset. Talk about effects and expectations. For example: "Because I didn't receive the report on time, I wasn't able to present it at the meeting and we had to postpone making a decision." That's the effect.

The expectation: "We really need the data. I want to meet tomorrow morning at 9 to discuss where you are with the project."

4. Acknowledge the other person and ask for input. Let the other person know you have some understanding of what he's going through. For example: "I know you're working on several important projects. Tell me what's on your plate. Then we'll need to set priorities and upgrade the importance of this project."

5. Listen and let go. Once you've engaged in the first four steps, you can be more objective and can let go of any existing anger, hurt feelings, or questionable assumptions.

Getting Over Anger: Individual counselling to help you manage your anger.