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Anger Management Reframe: 3 Methods

Reframing Anger

Reframing: Unlocking Perception to Manage Anger

A useful psychological tool for anger control, reframing can be thought of as “putting something in a new frame.” This is a process where we choose to see things differently: we change the “lens” from which we perceive the world. Depending on our viewpoint, the outcome can be either positive or negative

Change the way you look at things and the things you look at will change.

Wayne Dyer

By reframing our thoughts, we can shift our focus to what we have control over. This perspective shifting can be immensely helpful when faced with the daily frustrations of life. Reframing involves viewing situations in a fresh light, in a context that enables us to recognise and appreciate the positive aspects of our circumstances. Instead of perceiving breakdowns as insurmountable problems, we reframe them as challenges that invite us to experience life more fully and become more resilient individuals.

It’s important to note that reframing does not dismiss the difficulty of the challenges we face. Understanding and trust in the transformative process allow us to cultivate a more optimistic outlook. We are less likely to be consumed by pessimism, hopelessness, or resentment, and more inclined to maintain an attitude of optimism. This in turn leads to less frustration and less angry outburst.

The world as we have created it is a process of our thinking. It cannot be changed without changing our thinking.

Albert Einstein

Our attitude towards negative events has a profound impact on whether anger takes hold within us. Philosopher Bill Irvine suggests that when something negative happens, we have a brief window – moment of time – to decide how we will frame it. In fact, rather than succumbing to anger, we can teach ourselves to find humour and laughter in response to the situation.

So, how can we reframe our thoughts and alter our narrative? Irvine suggests three strategies that have come down the ages from Stoicism. This originates from the Hellenistic period (300BCE) in Ancient Greek philosophy:

  1. Comedic Framing:

    In the face of obstacles and annoyances, finding humor can be a powerful coping mechanism. Laughing at the situation makes it difficult to succumb to anger. Train yourself to seek out the comedic element in what happens, and you will find that anger loses its grip.

  2. Storytelling Framing:

    Imagine yourself in the future, sharing the narrative of how you navigated your current challenging issue. Let this vision guide your actions and choices in the present. Ask yourself if throwing a temper tantrum or indulging in impulsive behavior aligns with your narrative. Strive to be the protagonist of an inspiring tale of resilience and growth.

  3. Challenge Framing:

    With challenge framing, imagine that there is a higher power or “God of Frustration” controlling everything. This benevolent but testing God, devises ways to make your life difficult.  Consider that this is a game where you are being tested. In order to win you have to look at the situation from a different mindset.  Adopt the mindset that life’s difficulties are tests designed to strengthen you. Consider each setback as a problem to be solved

Reframing your thoughts empowers you to approach life with a renewed perspective. By consciously choosing how to frame events, you can reshape your experience and cultivate a more positive and resilient mindset. Embrace the power of reframing and unlock your potential to navigate life’s twists and turns with grace and determination.

For more details and self-help guides see below or see our Anger Management Counselling page which has additional information. Please note that these references and self-help guides below are intended as supplemental resources and should not replace professional diagnosis or treatment. Consulting with a mental health professional is recommended for a comprehensive assessment and tailored treatment plan.

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Resources for Anger Management Reframing

Ken McLeish is Principal Therapist at Reflexions Counselling and Therapy in Newcastle upon Tyne, England. Reflexions provides counselling and therapy for a wide range of issues. He can be contacted through the website: https://counselling-newcastle.co.uk .

Information contained here is not a substitute for face-to-face therapy. It can only ever be one view of a situation and may not be applicable to your situation. You are advised to seek specialist support. The work here is a personal view which may change over time and should not be taken as representative of Reflexions Counselling and Psychotherapy.

Ken McLeish BA DMS MBA MSc MSc Cert Ed UKCP Reg
Reflexions Counselling and Psychotherapy
Saville House, NE1 8DQ
0191 5805080
https://counselling-newcastle.co.uk