2. Seek to Understand Why You Are Angry and Emotional
a. Understanding what is behind your anger can help you manage it.
b. Anger is often expressed as a defense when you feel violated or when you are
fearful of losing something that is important to you.
c. Often, you experience a sense of righteous indignation when you are angry; you
are being denied something you feel you should have.
3. Make a Conscious Decision About Whether to Express Your Anger
a. Sometimes there is no other way to let someone know how important an issue is
to you than by forcefully expressing your irritation or anger.
b. When expressing your anger, be direct and descriptive without losing control.
4. Select a Mutually Acceptable Time and Place to Discuss a Conflict
a. If you are upset or tired, you risk becoming emotionally overinvolved.
b. If you ambush someone with an angry attack, you should not expect that person to
be in a receptive state of mind.
c. Allow time for everyone to cool off and gain control of their feelings.
d. Couples who experience an “expressed struggle” conflict are less likely to sleep.
5. Plan Your Message
a. Plan your message by identifying your goal and determining the outcome you
would like.
6. Breathe
a. Breathe deeply and slowly to help calm you and manage the physiological
changes.
b. One of the simplest yet most effective ways to avoid overheating is to breathe.
c. Deep breathing can be a powerful way to restore calmness to your spirit.
7. Monitor Nonverbal Messages
a. Monitor your nonverbal messages by speaking calmly, using direct eye contact,
and maintaining a calm, nonthreatening facial expression.
8. Avoid Personal Attacks, Name Calling, and Emotional Overstatement
a. Using threats and derogatory names may turn a simple conflict into an ego
conflict.
b. People respond to attack by protecting themselves.
c. Try to avoid exaggerating your emotions and hurling negative, personal
comments at your partner.
d. Avoid gunny-sacking, which is dredging up old problems and issues from the
past to use against your partner.
9. Take Time to Establish Rapport
a. Take time to establish rapport by not immediately diving into the problem.
b. Take time to establish a positive emotional climate.
c. A positive emotional climate is especially important when trying to sort through
vexing, conflict-producing issues.
d. It is important to help the other person in the conflict save face.
10. Use Self-Talk
a. The thoughts that are linked to feelings and messages we tell ourselves play a
major role in how we respond to others.