All Tools
Exercise
Redirect Anger in 20 Seconds
Maintain energy, avoid loss of control and two-minute suspensions.
Do it now.
Redirect Anger in 20 Seconds
01:00
- 1Acknowledge it: Anger means something is important to you. It's not a character flaw.
- 2Consciously relax your jaw and shoulders – that's where it hits first.
- 3Take a deep breath and open your hands instead of clenching your fists.
- 4Say to yourself: "Not the ref. Next ball."
- 5Deliberately choose a simple first action afterwards – a safe pass, a clear running line.
When to use
After bad calls, harsh fouls, coach criticism during the game.
What's in it for you
Maintain energy, avoid loss of control and two-minute suspensions.
Foundation & Method
Emotion RegulationArousal RegulationACT
- Emotion Regulation: Emotion regulation: Acceptance plus redirection of action
Relevant to this
These contents are knowledge and training offerings from sport psychology. They do not replace psychotherapy, medical treatment, or professional sport psychological support.