The single common denominator to behavior change, regardless of arena, is a diary. If you set a goal, you will more likely have success if you keep a diary of your progress. Daily entries will keep you mindful of your goals and you will be more likely to follow a plan. Your diary should focus on your goals and what you are doing well both on and off the golf course. If you have the Mind Under Par series diary titled, Concentration: Keeping Your Head in Play, it will be easy to track your anger and management with numerical entries daily.

My students keep a record of their score on a shot rather than their score on a hole. This record is compiled through the Mind Under Par series Scorecard used to track on course performance. They rate each shot on a 1 to 10 scale. A "1" rating is the worst shot they can hit and a "10" is the best. The key is to record only the 8s, 9s, and 10s on your card, nothing lower. When you leave the course after your round, you have a scorecard that shows your 8s, 9s, and 10s and blank spaces that reflect the shots you rated less than an 8. If you are going to build on your success, focus on your success. The blanks will show patterns after a few rounds that tell you where you need practice or lessons: Short game, short irons, mid irons, tee shots, etc.

When you hit a bad shot on the course, stay where you are and take a few deep breaths. Look down the fairway and see the ball flight of the shot you wanted to hit. Next, set up and feel the swing you wanted to make. This is a procedure I teach every tour player I work with. Not only do you erase the memory of the bad swing by feeling the correction, you will manage your anger more effectively as well.

Your brain requires nutrition to concentrate. The nutrition your brain receives is in the form of glucose. This glucose is provided through the foods you eat. A diet that is high in simple sugars or what is called high glycemic foods (candy bar), gives you a quick energy boost through a rapid increase in blood sugar followed by an abrupt drop. This abrupt drop is paired with nervous system activity that is characteristic of arousal. You may have a feeling of nervousness, difficulty concentrating and a lowered frustration tolerance. Irritability is also part of this state. I have tour players plan their rounds and their daily diets to be certain they have foods and snacks that are high glycemic acting. Low glycemic foods have a sustained action in the body for longer periods without the highs and lows that go with low glycemic foods. The key is to have a diet that is balanced in carbohydrates, proteins and fats both before and during your rounds and practice. Yes, believe it or not, some of your irritability, frustration and anger may be a result of an inadequate diet.

Do you express your displeasure with playing partners who talk while you are in your routine or step in your lie? Do you leave situations talking to yourself about what you should have said or done? If you are nonassertive, you talk to yourself about what you should have said, become frustrated and irritable and carry that internal state to the golf course or your next social interaction. Eventually you will unload it where you are most comfortable, almost always with anger toward yourself or others.

If you are nonassertive, look for a college extension course on assertive skills training. You can change your internal state of frustration and irritability by learning to speak up and express your feelings.

Please know that anger management is a consideration of a variety of conditions and interventions. It is not a menu from which to pick and choose. Also know that dealing with anger will not only improve your performance and mood but also your health. The last two chapters of Mind Under Par will give you a good beginning for anger management.

No matter what you do, keep a diary, set goals and look for patterns. Be sure you set up a program that is both proactive and reactive. Remember, your goal is to have fun, be happy and stay healthy. Anger management is not just about improving your enjoyment on the course. It is about improving your physical and mental health and longevity as well.