Evaluate the appropriateness of the threat
Look over the list you just created as well as Journal Entry #3, An Angry Time. In each case, what was the threat or obstacle you wanted to overcome? Was the threat real? For example, was someone trying to hurt you, take one of your possessions, restrict your freedom, or cause a loss of love and approval?

To put this skill into action, as soon as you begin to feel anger, identify the threat and ask yourself if the threat is real and worth your anger. If not, let the anger go. You anger has no foundation other than your own misconception.