Overcome your Anger by understanding the 8 steps with examples and solutions.

8 Steps of Anger with Example and Solution: page 4 of 4

"He that is slow to anger is better than the mighty; and he that ruleth his spirit than he that taketh a city."--Proverbs 16:32

1. Sally called me an idiot.

2. I should have known that term. I should have impressed her. I should have figured it out.

3. I am stupid for not knowing that word. I am an inferior person for not appearing smart.

4. I feel ashamed and discouraged.

5. I am mad at Sally for calling me an idiot.

6. Sally should be more understanding and not uppity. Sally should think well of me.

7. Sally is stupid for not understanding when someone doesn't know a word. Sally is bad for making me feel bad. Sally is my enemy.

8. I will make Sally pay for making me mad. She must never do that to me again. She must change.

Steps 5-8 WITH A HELPFUL FOCUS

5. I am mad that I tell myself that I am stupid.

6. I should not put my self down because that only makes me feel bad and prevents problem solving.

7. It is stupid to think I am stupid because it programs and scripts me to act stupid.

8. Self-damning is self-defeating. I must blame and damn my self less and less. I must blame and damn my stinking thinking more and more.

QUOTATIONS VARIOUS SOURCES

"For wrath killeth the foolish man, and envy slayeth the silly one."--Job 5:2

"A man has no more character than he can command in a time of crisis."--Ralph W. Sockman

"Do not weep; do not wax indignant. Understand."--Baruch Spinoza

"Holding on to anger is like grasping a hot coal with the intent of throwing it at someone else; you are the one getting burned."--Buddha

"To be wronged is nothing unless you continue to remember it."--Confucius

"To disagree, one doesn't have to be disagreeable."--Barry Goldwater

"He who angers you conquers you."--Elizabeth Kenny

"If you are patient in one moment of anger, you will avoid one hundred days of sorrow."--Chinese proverb