You may have more time to respond then you think you have. You may not really have to respond quickly. This perception of pressure may itself be an illusion, supported by the intense arousal you feel as a result of your anger. Often, in the heat of an angering situation, you can feel that things are happening too fast and that you don't have time to follow these anger management steps. Work to come up with an assertive response rather than an aggressive one. What are alternative ways I could respond to this situation that might help resolve it rather than make it worse?.What would the likely consequences be if I act out in an aggressive, angry way?.What do I want from the situation I'm faced with? (If your answer is "revenge", then ask yourself if the situation is really worth getting worked up about).Am I responding to a real problem or to an incomplete first impression?.What thoughts are going through my head?.Reflect and try to identify the emotional trigger that has set you off. Practice deep breathing and/or repeat a relaxation cue (for example, repeating the word calm or cool ) to yourself if you have the opportunity.If imagery helps you, imagine a big red stop sign.
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