Anger Management and Deescalation Aide (AMDA) Anger is an emotion, that can manifest as a defense-mechanism to repress unpleasant emotions (e.g. sadness, fear etc.) or simply be unresolved feelings of injustice towards a person or a situation. The purpose of this tool is to help you deal with your anger in a constructive way, and articulate it the best you can. If you find the reason for it, the feeling may lessen or dissipate. Emotions may seem like an obstacle to your goal of gaming sobriety, but understanding these emotions and accepting them – without identifying with them – will ultimately be a big part of succesful sobriety! 1. Take a deep breath. Name the feeling(s) you're experiencing right now. Examples: Annoyed, frustrated, bitter, vengeful, resentful, insulted, cheated, mad, contrary. 2. What specifically made you angry? 3. Is the feeling about yourself or someone else/a situation? Yourself Others/a situation 4a. Write some of your thoughts 4b. Who/what are you angry at? down. 5a. Can you find any evidence, that 5b. Is your anger justified? Why? you are being too hard on yourself? 6a. If a good friend told you he felt 6b. Could you express your anger, the way you are feeling, what would once you cooled down? How would you tell him? Write it down or tell that look? Try writing it down or yourself out loud. saying it out loud. 7a. Did this help? If not, try talking 7b. Could you express your anger to someone you trust, or a calmly to that person? Could you psychologist about it. listen to them? 8. Are there any benefits or disadvantages to holding on to your anger? 9. Any benefits or disadvantages to letting go of your anger?