Using coping thoughts. Once you realize that you are angry or that you’re about to get angry, you can start calming yourself mentally. The following are just a few mental scripts you can use to keep your anger under control. Number one: calm down first and think this through. Number two: this may not be as bad as it seems. Number three: this is just one incident; it doesn’t define my life. Number four: I’m capable of managing this situation. Number five: it’s all right to be upset. I have the right to be upset in this situation. I am angry. Number six: what needs to be done immediately? Damage control, solution-focused mode. Number seven: bad things, mistakes do happen. Nothing says that things will go right all the time. Number eight: there is no need to feel threatened here. Number nine: I have no control over other people and their feelings, but I have control over myself. Number 10: I have managed anger successfully before and I will again.
