With all the recent posts about controlling anger, and methods people are using to rid it from themselves in a healthier manner, I thought it might be appropriate that I get a wriggle on and put some more information upon here. So here are some healthy points on controlling your anger, throug recognition of the thought process building to anger. You need to understand the source of the problem to resolve the conclusion.


A picture tells a thousand words. The above diagram outlines the process of thought, from the initial trigger, to the end action and behaviour. The mere knowing what this process is, and understanding at which point you can teach yourself to control it, is critical in overall anger management control. Controlling your anger generally provides much assistance in other areas of PTSD, as a major contributor to social interaction, relationships and generally dealing with society and life as a whole.

Diagram Discussion

Trigger - anger is cause by an initial trigger, whether that be a multitude of smaller triggers, or one distinctive trigger. Identify what your triggers are and use the methods outlined below within "Components of Anger."

Event - with PTSD, an event can be real, or imagined. Identification and separation of actual event is required.

Interpret Event - also comprises a persons beliefs. These beliefs are what we where raised with. Some good, some bad, though factually a component of how you will interpret any event once triggered. Core values within a person are the hardest value to change, as this is one's beliefs of how the world is perceived to them. Sometimes, these beliefs need to be changed, or separated from interpretation of an event.

Thinking / Self Talk - is the most volatile area a person can miscommunicate an event. The reason for this, is that when we think, we actually use emotions to do this, thus no longer do we just think rationally, we think with emotions. Men tend to think less with emotions than women. Anger is not an emotion, it is a result of emotions. If you look at the iceberg of emotions image, you will see that anger is the result of the underlying emotions. Identification of these emotions after a trigger to an event, is a critical stage in resolution. Men generally do not read these emotions as well as women do, though some women act as men do also.

With PTSD, we need to change our thinking process to be more logical, structured and thoughtful. For example, the man that just bumped into you within a crowded pub and made you spill your drink, didn't actually do that to pick a fight or knock your drink over, instead, could have been pushed by another, simply a lack of room to move, and a myriad of other possibilities.

Those with PTSD forget those possibilities, and the mere bump may be the event, though previous to getting to the pub, you may off had an argument with your partner, smelt something that has triggered a memory from a trauma, a young idiot driver cut you off, etc etc.

As you can see, the trigger was set before reaching the pub, though the event was the bump by another person and the spillage of your drink. Now you would interpret the event, where your beliefs come in. If you believe that the person did it intentionally, then that will automatically cloud your judgement of thought. The actual fact is, whilst we may already be interpreting the worst, the person could have merely been bumped by another.

Your now within the exact area of discussion... thinking and self talk. If your getting angry, why are you getting angry? What emotions are triggering you to get angry at this person? Is it really their fault? Or are you merely looking for someone to take your frustrations out upon? Did you ask the person if they knocked you on purpose?

Action and Behaviour - is often the hardest time for a sufferer of PTSD, as often they need to step back, look at the overall scenario, and think to themselves "is this normal behaviour?" If your thought process has failed during the process, then your behaviour might result in violence, injury or arrest. Is this person a reason for you to act violently? No. An effective response of behaviour could be, to apologise yourself, and look for an apology from the other party. To say nothing, walk away and evaluate what your actually feeling to provoke anger.

This is the stage that needs an answer from within yourself. Question yourself again, is that answer logical, rational and appropriate for the situation?

Components of Anger

• Physical - A mixture of fear, pain and flight or fight (drowning person).
• Thinking - Past experiences and present interpretations.
• Emotional - Patterns of response style.
• Behavioural - Response pattern to the emotions.

Triggers and How to Manage Them Better

• Taking responsibility
• Strategic avoidance of trigger
• Gradual exposure to difficult situations
• Searching out calming environments
• Increasing self awareness (counselling, support groups, forums, etc)
• Anger management plan
• Medication

Thinking Beliefs and Ways of Thinking Differently

• Reviewing beliefs about the world
• Challenging negative thoughts
• Positive self talk
• Thinking of costs and motivation
• Changing expectations of self and others
• Thinking of your values hierarchy
• Empathy and forgiveness
• Imagining a different outcome
• Reminding self of effects of PTSD

Physiological Arousal and How to Lower it

• Medication
• Relaxation and meditation
• Healing from PTSD
• Pain management (mental and physical)
• Regular exercise
• Proper nutrition
• Examining substance abuse

Actions and Behaviours Through Lowering Them

• Compromise
• Assertive communication
• Strategic withdrawal and time outs
• Conflict resolution and problem solving
• Distraction techniques
• Planning pleasurable activities
• Talk about your distress
• Apologise and make amends

Managing Emotions Effectively

• Awareness - know your cues and triggers.
• Evaluation - healthy vs. unhealthy
• Intervention - take time out before responding, self talk, communication during, problem solving and flexibility.
• Practice, Practice, Practice.
• Re-Evaluation and Modification - what’s working, and what’s not.
• Awareness of Potential

Stumbling Blocks to Management

• Lack of self awareness.
• Unaware of the links in the process.
• Lack of will to change.

Be a friend to yourself, and challenge your ideas, for example; an aggressive driver at the wheel:

1. Unfriendly Idea - driving that way to annoy me, or
2. Friendly Idea - driving stupidly and I am annoyed.

Whilst we may be unable to change certain events within our lives, and daily at that, we can choose our attitudes.