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The T.I.M.E! Technique 

            An Anger Reduction Skill  © 1999, Tom Letson

The T.I.M.E. technique uses your understanding of calling for "time" during a game to cue you to remember the steps to control anger. The 4 steps in this easily remembered technique are as followed:

T.   hink!  (about staying in control)
 I.   intercept! (bad choices: profanity, hitting, etc.)
M.  ove!  (away from the person bothering you)
E.   xit!    (leave the room)

The "T" cues you to think about your anger and about controlling it. During such times, it is critical to be consciously aware of your rising anger - awareness alone may be enough to prevent uncontrollable rage. The "I" urges the you to intercept (imagine intercepting a pass in football) sudden impulses to scream, hit, kick, call names, etc. The "M" cues you to move away from the conflict if you feel you will lose control. The "E" is the final step and reminds you to totally separate yourself from the situation for of a period of time if anger isnot subsiding.

This is an extremely useful technique and most importantly, it is very easy to remember - T.I.M.E!: think/intercept/move/exit!

For more techniques developed by Tom Letson, click here to read about Tom's book, 4 Downs to Anger Control.

Tom Letson MA LPC Private Practice

About Tom