By Emma Williams, Rebecca Barlow
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Additional resources for Anger Control Training (v. 3)
First, attend to your breathing. With your eyes closed, notice how your breathing will gently slow down to an easy, steady rate. This is your natural breathing rhythm. The natural breathing rhythm involves no effort on your part, it just happens on its own. In attending to your natural breathing rhythm, you may find it helpful to imagine your chest rising and falling as you breathe in and out. Just attend quietly to your natural breathing rhythm for a minute or so. <><><><><><><><><><><><> The next stage involves muscular tension and relaxation.
And again, tense. One, two, three, four, five and relax. 8 Next, the stomach. When I say "Tense", tighten and hold in your stomach muscles to the count of five and then relax. . tense; hold on to your stomach muscles, hold them tight. One, two, three, four, five and relax. Let your stomach muscles go soft and heavy as you breathe the tension away saying "relax" to yourself. And again, tense; hold on to your stomach tension, one, two, three, four, five and relax. Feel your body becoming heavier and heavier as you become more and more relaxed.
When I say "Tense", I want you to tense both hands by making a fist and squeezing. Tense. Hold on to the tension, keep breathing naturally, and relax. Let the tension go as you breathe out and say the word "relax" to yourself. And again, tense; hold on to the tension in your fists and relax, breathe the tension away saying "relax" to yourself. 2 Now, the forearms. When I say "Tense", I want you to bend your hands at the wrists, pointing your fingers straight up. Remember to tense your muscles as you are breathing in.
Anger Control Training (v. 3) by Emma Williams, Rebecca Barlow