Katie Lynch

Professor Billi

Self-Help 3402

How can you defuse your anger with self help: Before it defuses you


My proposal is “How can we use self-help to not only defuse our anger but to infuse our lives?” This topic I am proposing is directly linked to self-help because it is all exercises and work you do yourself with the guidance of others.  Also the literature really shows you how to look within and understand where your anger is coming from. With the ability to understand where something, in this case anger is coming from we can move forward into a more productive life.

Self-help not only helps a person understand where their anger is coming from, but also guides you by teaching you tools to use to alleviate it. Taking the time to show you how you can understand your anger it puts the control back in your hands. As contradictory as it sounds, it gives you control by showing you that you can not control everything. Through the exercises and explanations self-help opens your eyes and mind to a happier and healthier path.

These articles and books not only give you the tools but they take surveys to help open your eyes to whether you are an angry person. Which let’s be honest, if we were not then why would we be reading up on it. But I guess for some it takes some time to remove the denial from our minds. In order to feel better, we have to want to be and do better.

In the end with self-help we can gather the tools and build up the mindset that it is possible to overcome. With the defusing of anger I find we can use it to infuse our lives with the ability to not self sabotage. Anger is a very consuming feeling. It can destroy not only you, but those around you. Therefore with self- help I believe you can defuse your anger before it defuses your.

1.Anger management: 10 tips to tame your temper by Mayoclinic staff


This article teaches different ways to work with your anger. It helps us see how by using these tips we can defuse our anger. In working on different ways to deal with your anger, it shows us how to be more productive in our lives. It guides people to deal with their anger rather than just pushing it down or exploding. Helping people to explore their anger and deal with it in a respectful manner. This is not only good for the person you are angry at but also for you. These tips show people that if you express  your anger in the right way issues can be fixed. In showing this, it helps put us back in control and shows what we can and can’t control.


2.Controlling Anger: An NHS self help guide by NHS Foundation Trust


This guide is full of important knowledge about anger. It’s many parts explore anger and use that to guide us to ways of dealing with our anger. Showing what it is like to be angry, how to understand where it is coming from, how to control it, just to name a few. This article really breaks down anger to give people the best understanding of anger. Which like anything we want to overcome in life, we need to fully understand it to know how to solve it. Not only do they give their own ways to help but they have different helpful things to further deal with your anger if you need more help. They link mindfulness downloads, Relaxation downloads and even useful books.


3. Anger Management
Authored by Dr Mary Lowth, Reviewed by Dr John Cox


This article explores what anger is and where it may come from. It shows the different signs of anger and how to idenitfy them. Also it gives tips on how to defuse your anger , using different methods to deal with it. To further help it gives methods for people to use when they have an angry person in their lives. Showing that helping with anger is not just a solo act. For a lack of a cliché saying, “It takes a village to raise a child”. Meaning that it takes the whole community in our lives to defuse and manage our anger. When all the factors in our life match up then we can truly whole heartedly better ourselves and stop causing harm.

4.Managing Anger

William Atkinson

Atkinson, W. (2005). Managing Anger. Children’s Voice, 14(2), 14–17. http://www.jstor.org/stable/45395452

This article speaks on anger management in children. It shows how to recognize the signs of anger using steps. Giving such steps helps to see what will work for each situation. Two steps are to identify both internal and external triggers. Which is a very important start to understanding anger. It also shows how to identify when those feelings are arising in children so that you can use proper methods to defuse the anger. Furthermore, the article show how they can use different strategies to not only help the children but to help themselves to deal with it without harm coming to either party. With this article is helps you to see that anger does not discriminate but that it can in fact be managed to make it so productive, healthy lives can be lived.


5.The Dance of Anger

A Woman’s Guide to Changing the Patterns of Intimate Relationships

By Harriet Lerner

This book shows how to identify where the anger is coming from. It helps us to understand that anger is a signal, one that we need to listen to so we can understand why we are angry. This book also shows the harmful ways a woman is viewed if she is angry, such as being name called or described as a certain way. Letting us see and move passed the taboos that come along with being a “bitch”, “shrew” or a “nag”. While exploring how women are dismissed or deemed irrational when angry. It also discusses how our anger is trying to tell us that something needs to change. While showing us how to deal with anger in a more productive way to strengthen our relationships. Helping us to feel that anger can be valid and we are not just nasty “witches”.



6.Anger Management:Tips and techniques for getting anger under control


This article speaks on the myths and facts in our understanding of what anger is and where it comes from. Helping to see that anger management is meant to give you tools to not let your anger rise to a harmful level, and not be used to suppress your anger. It shows you the consequences of your anger and in that showing what it effects. Guiding us through the facts of how it can hurt not only physical and mental health, but also your career and relationships. It gives you tips on how to identify your anger and what you can do to defuse it. Also helping you find new healthier ways to express your anger.