» Learn to identify your anger.
How do you know you are feeling mad? What pushes your buttons? Do you tense up? Do you start to cry?

The more you know about your anger, the more you will be able to control it rather than having it control you.

» List everything that makes you angry.
Get in touch with the particulars. Identify what is making you angry. Analyse your list.

What angers you most? When this happens, what is your usual response? Do you later regret this?

What can you do to control you temper? Intellectualizing your own responses will help you defuse your anger and break it into more manageable bits. It won’t seem so powerful, so looming, or scary.

» Talk, talk, talk.
Talk to someone you trust, someone who will hear you, someone who will not be afraid of your anger and not try to talk you out of it. Talking really is magic: even though you still have the situation to cope with, talking it out will make you feel lighter and more energized to go on. It is comforting to know that there is a person who understands how you are feeling.

» Keep a journal of your feelings.
Writing about your anger will help you externalize it and be more objective about it.

» Write the letter!
If you are angry with a particular person, write a letter to him/her.

Say everything you would like that person to know. Leave out nothing, but do not mail it! After you have finished your letter, throw darts at it, rip it up, flush it down the toilet, burn it, throw it in the trash,
You will be getting this baggage out of your system.

» Look at the balloon.
Get a biodegradable helium balloon and write everything that makes you angry on it.

This works because it is visual; you can see it carrying away all that baggage. Goodbye and good riddance!

» Music helps.
Choose some music that has special meaning to you, especially when you’re in an angry mood. Or even better, write some songs that help you express your frustration and sadness.

» Tape recorders help too.
Say everything that you need to say and then play it back to hear yourself being mad.

You might even share it with someone. Later, erase it. This is a very safe, very private way to get things off your chest.

» Physical activity is a great tension releaser.
If you are feeling angry, go for a run, get out on the bike, or kick a soccer ball around, and heaven forbid, you might even clean your room.

» Be creative.
Paint a picture, write a poem, or sculpt your feelings. User whatever medium you feel comfortable with. Make your talents work for you.

» Ask for help.
Don’t hesitate to seek help if you see problems developing around you.