Navigate Your Anger with the AHEN Model
Instructions
- Check for Emotional Injuries.
Pause to understand if the incident has left you feeling vulnerable, unacknowledged, or downhearted. Pinpoint the reasons why this event has such a profound impact on you. - Examine Unfulfilled Expectations.
Think about whether you were hoping for a different result and assess the realism of that expectation. If it fell short, contemplate its true importance in the bigger picture. - Consider Needs That Weren't Met.
Identify your fundamental needs and whether they've been compromised, affecting your sense of security or the stability of your relationships. Acknowledge the value of emotional safety and support. - Investigate the Source of Your Anger.
After pinpointing the root causes, decide if they are directly related to the present situation or if they stem from past issues. - Determine the Necessity for Action.
If your anger is justified, carefully plan how to address the concerns in a way that's constructive and doesn't inflict additional damage to yourself or others. - Implement Considered Actions.
Approach the situation with composure and intention, rather than with hasty reactions. If necessary, seek counsel from someone you trust to help you see things more clearly. - Reflect on the Results.
Once you've taken steps to manage the issue, take time to consider how successful your approach was. Think about whether your feelings of anger have eased and if you now feel a greater sense of security.
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