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Anger Management  

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Anger Management Techniques for Teenagers

Healthy anger management is a vital skill for teens to cultivate. Anger is a normal and an often valid emotional response, and it's essential for teens to be capable of striking a balance between denying or suppressing anger and allowing their anger to manifest in inappropriate and destructive ways. Anger management techniques require practice, and while managing anger may be difficult the first several times you try, it eventually become second-nature through repetition.

  1. Leaving the Environment

    • It's perfectly acceptable to walk away from a person or situation that's making you angry. Sometimes it's best to give yourself the time and space to cool down until you can deal with the situation constructively. If at all possible, never drive when you're angry; your distraction and lack of focus put you and other drivers at risk.

    Finding a Creative Outlet

    • Giving creative expression to your anger can help defuse the emotion. Write down what you're feeling and be completely honest about your feelings and the situation that provoked your anger. Nobody has to read it; the important thing is to give your feelings an outlet instead of bottling them up. You might also find that playing calm music or a song that relates to what you're feeling helps to settle your anger as well.

    • A brisk walk, jogging or working out can channel your anger. The physical exertion releases your emotional tension. Exercise also triggers the production of endorphins, neurochemicals that naturally calm and relax you, allowing you to find a means of constructively dealing with the situation that's angering you.

    Identifying the Signals

    • Recognizing the emotions and physical sensations that underly anger allow you to manage your anger by preventing it from blindsiding and overtaking you in a rush of rage. Emotions, such as embarrassment or frustration, are often the prelude to anger. Physical manifestations, including a racing heartbeat and muscle tension, are signals you can tune into to prompt you to exert greater self control. Once you recognize what's triggering your anger and why, you're provided with forewarning that can help you constructively deal with it.


    • Visualize a tranquil setting, bringing the place's colors, sounds and textures into the sharpest focus you can manage. Once you have this vision firmly set in your mind, concentrate on fully relaxing every muscle in your body, gradually working your way up from your feet and legs to letting the tension drain from your arms and shoulders. With practice, you'll be able to enter this relaxed state very quickly, heading off anger before it reaches an unhealthy peak.
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