Introduction
Do you find yourself getting angry often and going out of control? If so, you may want to consider using an anger thermometer. An anger thermometer is not a physical instrument but a technique to help you better track and manage your emotions. By being more aware of your anger, you can learn to control it and prevent it from spiralling out of control.
An anger thermometer is a therapeutic tool to help patients become more independent in managing their emotions. In this article, we’ll show you how to use an anger thermometer to help you control your emotions. We’ll also provide tips on keeping your anger in check.
What is an anger thermometer?
Here’s how it will play out in a real-life situation. For example, you will first have to figure out your 10 and 1 on your anger scale; that is, how do you react when you are most angry, and how do you react when you are least angry? On such a scale, getting defensive and argumentative can score a 3, whereas hurling insults and name-calling would score t 7. Of course, this is a subjective scale, so you may need to consult your therapist before implementing it.
How to use an anger thermometer
Analyse your levels of anger before using an anger thermometer. Your therapist can help you with this by asking questions like: When did you feel your anger was at a 10; when you felt your anger turn into rage, where would you rate this transition on the scale; or how do you feel when you are at a 1, compared to let’s say 5?
Since the primary purpose of an anger thermometer is to control anger before it blows out of proportion, make sure that you understand what triggers you to become angry. Although it may be highly challenging, identifying these triggers can help you gain control over your emotions. These triggers and your reactions would mostly fall in the 1 to 5 range.
Remember, your anger triggers can be the subtlest signs, so make sure you document them. For example, if you tend to shut down before going into a full-blown episode of rage, it is essential to understand this warning sign. By matching these triggers to numbers on the anger thermometer, you can use the technique to become more self-aware and lessen the chances of an episode of rage.
How does an anger thermometer help control anger?
By tracking your anger levels over time, you can learn to control your emotions and keep them from boiling over. Here is how an anger thermometer can help you keep your anger under control:
1. Makes you more aware of your triggers
It can be challenging to control your emotions if unaware of what triggers your anger. By keeping track of your anger levels, you can start to identify patterns and pinpoint what causes you to get angry. You can then begin to avoid these triggers or find alternative ways to deal with them.
2. Helps you defuse your anger
In an ideal scenario, it is best if you can control your anger before it gets out of proportion. So, if you get angry frequently, an anger thermometer can help you track your progress in controlling your emotions. You can learn to keep your anger in check by using various techniques such as taking a timeout, pausing before speaking, deep breathing, exercises, and more. As you become better at managing your anger, you’ll see a gradual decrease in the readings on the anger thermometer, further boosting your confidence.
3. Aids you in setting goals for yourself
Setting goals is an excellent way to motivate yourself if you want to improve your emotions. An anger thermometer gives you a straightforward, quantifiable method of tracking your progress over time. It will inspire you when you are on the right path and act as a warning sign if the score stays consistently high over time.
Importance of an anger thermometer
An anger thermometer helps in analysing and alleviating several behavioural issues. The technique is helpful in the following ways:
- Interprets a person’s relationship with powerful emotions like anger
- It helps in expressing the different levels and intensities of rage.
- It helps identify the other triggers of anger and helps in changing perspectives.
- Allows choosing suitable coping strategies.
- Helpful in assessing changes in anger levels after introducing a coping strategy.
- Allows caregivers to create an appropriate plan of action when an anger episode does occur.
Conclusion
The anger thermometer is a great tool to help you control your emotions. Using it, you can identify when you are angry and take steps to calm down before things get out of hand. We hope these tips have been helpful and that you will try the anger thermometer the next time you find yourself flying off the handle a little too often.
Suppose you’re looking for more focused care. In that case, United We Care’s online mental health platform can connect you with expert psychologists and life coaches committed to helping you achieve mental wellbeing. Speak to a specialist today!
References:
- Anger thermometer (guide). Therapist Aid. (n.d.). Retrieved 23 August 2022,
- Stephanie, D., & Muller, C. (8 August 2021). Anger thermometer for children and teens. Dr. Stephanie Margolese. Retrieved 23 August 2022,
- Counsellors, A. I. of P., & *, N. (22 July 2016). Using the anger thermometer. Counselling Connection. Retrieved 23 August 2022,
