Anger Management Workbook

Anger Busting Workbook

Page 93

Anger Management Resources:
CHART Your Progress

The final stage in learning to apply these new principles is to develop a system to measure your progress. You are already using the charts from chapter one to document your progress for abstaining from angry behaviors. Instead of adding one more big chart to keep up with, this time we will use note cards. Take five 3x5 or 4x6 cards, readily available at any local drug store, and write one of the five high-priority principles you have been working on in this chapter one the front of each card. If the card is blank on one side and has lines on the other side, write the name of the principle on the blank side. Keep these cards with you at all times, and before every meal, take them out and simply read and speak each of these principles to yourself. As you go over each one, remind yourself of the scenarios we have discussed in this chapter. Review the plans you have made for applying these principles whenever the need arises.

On the back of the card - the side with the lines - record your progress on each principle at the end of every day. Write the date and then give yourself a grade.

A = successful application of the principle each time it was needed today
B = it was a little shaky, but stuck to the script every time it was needed today
C = didn't do all that great, definitely missed a chance, hopefully no real damage
D and F = outright disaster, totally blew it, in the doghouse big time

For any situation that got a grade of C or lower, assess what happened by going back and reconstructing the events using the guidelines you learned from this chapter. After rethinking what happened and how you could have responded better, write a scenario describing how you will handle the situation differently next time. As always, let your wife in on this process, especially if she was involved in any of the situations, and use her input to create the most accurate grade for each principle and event.

Seeing with new eyes, practicing new life principles, takes practice. You have already come so far. Don't let failures discourage you. Just learn from them and be better prepared next time. You are well on your way to controlling your anger addiction.