<Source: Revised from Hougang Care Centre (Singapore mental rehab centre) Courses.>
Awareness. Know that you are angry. Know what cause you to angry. Sun Zi: " know yourself & the enemy is 100% war won."
Acknowledgement. Acknowledge you are feeling angry now.
Actions. ABC Strategies.
Affective (Emotional) Strategies: Crying, Creative Activities (like writing & painting), Spiritual (like reading Bible & praying), Appreciation (like thinking for that person or thing), & Acceptance (like accepting that person or thing).
Behavioural (Actions) Strategies: Time-out (take 10 minutes break away from person or thing to cool down), Give up rights (give in to the person or thing), Relaxation Techniques (deep breathing) & Assertive Communication (the I statements & firmness communication).
Cognitive (Thinking) Strategies: Calming Self-Talk (calm yourself talking to self) & Advantages & Disadvantages Method (think of the advantages & disadvantages of you getting angry & reason out).