5 Techniques for Managing your Anger

Everyone becomes angry. When we become angry we feel out of control and helpless. These techniques are not meant to eliminate your anger, but rather to put you back in charge of the situation and teach you how to make your anger work for you. You can either try to control your anger or have your anger control you.

Technique #1: Change the color of your anger: Picture your anger as a color (red, purple). When you get angry, picture your anger as a different color (yellow, green) something that is calming to you. By doing this, you can picture feeling different and decrease your anger.

Technique # 2: Take a deep breath and count to ten: Taking a few deep breaths calms you, makes you feel stronger mentally and keeps things in perspective.

Technique #3: Remove yourself from the situation: You can’t control the situation but you can control how you react to the situation. Don’t discuss issues when you’re tires, or if the situation has already made you irritable. Choose a time to discuss the issue when you can talk rationally and comfortably- when you feel in control.

Technique # 4: Take care of you- you are worth it! Make time for you each day to reflect on issues and consider solutions to the problem, strive for balance in life, regular exercise, healthy eating and sleep.

Technique #5: Don’t look back, move forward: Focusing on what happened in the past doesn’t change what happened or encourage change in the future. When you put the lid on past problems, you free up time now to find solutions for current and future problems.

** Don’t react to anger, respond: an important technique to help you manage your anger is to change the way you think and to learn to respond to anger instead of reacting to it**

10 tips for improving a better night’s sleep.

Sleep is essential for a person’s health and wellbeing, according to the National Sleep Foundation (NSF). Here are 10 tips that can help you improve you night’s sleep and increase your personal well-being.


1. Avoid caffeine before bed

2. Relax before bed

3. Regular exercise

4. Keep your bedroom quit, dark and comfortable

5. Healthy eating

6. Avoid napping during the day

7. Avoid watching TV, eating or talking about emotional issues before bed

8. Take a hot shower

9. Read a book

10. Stick to a regular schedule


When people experience stressful situation or negative emotions there are strategies that can help the individual cope with the situation. Below are common coping skills that individuals uses in stressful situations:

– Take a deep breath and count to ten

– Exercise (dancing/kickboxing)

– Journaling/arts projects

– Meditation /yoga

– Listen to music


Healthy Mind / Healthy Body

There is a powerful connection between an individual’s mind and body, also known as the mind/body connection. If you feel good physically, you increase your chances to feel good emotionally and vise versa. “We feel emotions in our bodies” wrote Anther Barsly, professor of psychiatry at Harvard Medical School and author of Worried Sick: Our Troubled Quest for Wellness. We have all experienced this concept; examples are when an individual is worried or nervous about starting a new school, job or meeting new people they may experience physical symptoms such as stomach ache, headaches, trouble breathing or an increase in heart rate just to name a few. On the other hand, individuals who have skipped a meal could emotionally feel confused, frustrated or agitated. There are also benefits to the mind/body connection, such as when an individual is emotionally feeling positive, they increase their chances feeling better physically and vise versa. In this quarterly news letter, we provided the physical and emotional benefits of sleep, eating healthy and exercise. We also provide five techniques to manage your anger; these techniques could also help with other negative emotions that individuals may experience. We also have provided a few activities to reduce stress.

Enjoy Reading!!

From Oceanside Community Services

Oceanside Welcomes Jena Codrey

My name is Jena Codrey. I am currently a graduate student at the University of New England school of Social Work. I am honored to be able to share my last semester of my graduate work with Oceanside Community Services. I have a variety of experiences working with individuals in different stages throughout their lives. I have experiences working with children that have Autisms and their families, individuals that suffer with a metal health (MH) diagnosis and individuals and their families who are suffering with addictions, mainly drugs and alcohol. With the help from my colleagues here at Oceanside Community Service we bring you this quarterly news letter regarding the importance of having a healthy mind & healthy body along with tips that help manage anger and increasing a better night sleep.

Keeping You Well

Now that Fall is upon us and school is back in session, Oceanside wonders

How Do you Deal With Stress ?


Stress Reflex “I Become a Nervous Wreck”

What’s Your Stress Reflex?

When under pressure, do you fly into rages, eat yourself sick, or fall to pieces? If your signature response

only makes things worse, learn how to get healthier relief.


When under stress do you…

__ Find yourself chewing your cuticles or fidgeting?

__ Spend sleepless nights ticking off in your mind all the bad things that might happen?

__ Feel jittery and close to tears?

Anxiety stems from a fear of losing control and a sense that you are not fully in command of circumstances and outcomes, Dr. Pelletier explains. The problem with this stress reflex is that it becomes a self-fulfilling prophecy: the more anxious you feel, the less able you are to make wise decisions that enable you to guide events in the direction you’d most like. To keep anxiety from getting

in your way, Dr. Pelletier advises women to “let go of the idea that you can always be in control.” Engage in quiet activities that will allow you to feel calm and to focus your energy on the moment and not on the big event causing the anxiety and stress.


Stress Solutions

Keep but tweak: Focus on the positive

Agitation and nervous energy are still energy — vital resources that can be productive. Once you’ve finished ticking off the bad things that could happen, start listing their opposites — all the good things that could happen, too. Then pick just one item on the good-outcomes list and set yourself the goal of taking one small step to make it happen. Even before you take action you’ll feel yourself regaining a sense of control and calm.


Instead try: Increasing your melatonin intake to stop tossing and turning. Melatonin, a chemical present in some of the foods we eat, “is an anti-stress agent and a good sleep promoter,” says Russel J. Reiter, PhD, a professor of neuro-endocrinology at the University of Texas Health Science Center at San Antonio who has done dozens of studies on melatonin. Its sedative effect helps relieve stress, Dr. Reiter says, without making you groggy. Two excellent food sources of melatonin are tart cherries, particularly dried varieties, and walnuts. You might also consider taking a melatonin supplement of 1 to 3 mg 20 to 30 minutes before going to bed. This should help you get to sleep “and taking it is perfectly safe”, Dr. Reiter claims.

Cited reference:
Russel J. Reiter and Jo Robinson:
MELATONIN Your Body´s Natural Wonder Drug
New York: Bantam Books; 1995.



Oceanside Community Services welcomes Kerianne Kuliga to its clinical team. Kerianne attends the school of social work master’s program at the University of New England. She will be completing her second year clinical internship with Oceanside Community Services and has a variety of experiences working with women and their children residing in shelters due to domestic violence. Kerianne also has experience as a Direct Support Professional working with individuals with Intellectual Difficulties [ID] supporting with daily living skills.

Welcome aboard, Kerianne!

Oceanside Important News


OCS is pleased to announce that it recently received a three year accreditation from the Commission on Accreditation of Rehabilitation Clinics (CARF).

Accreditation is a process that demonstrates a provider has met certain standards for quality in its service. Oceanside is very proud to offer service that meets CARF’s rigorous standards.

For more information about CARF, you can visit their website: www.carf.org


Feedback is an essential part of any organization’s process. Did you know that Oceanside has a “Survey & Suggestion” box near the door (next to the candy jar)?

Both anonymous and direct feedback have resulted in many changes here at Oceanside.

Based upon client feedback, Oceanside has:

  • Replaced the water foundation in the reception area
  • Added additional blinds in the bathroom
  • Added increased sound boarding to several offices—with more to come!

Do you have a suggestion to make our office safer, more secure, or more comfortable? Don’t hesitate to speak your mind.



On Friday, April 13th Oceanside was closed so our clinicians could attend the MASOC/MATSA Annual Joint Conference.

This conference is committed to assisting therapists, public & private sector administrators and other professionals prevent sexual abuse through early intervention in the lives of at risk-populations.

More information about MASOC can be found at their website: www.masoc.net



Oceanside Community Services welcomes Janice Teasenfitz to its staff. Janice is a graduate of the University of Southern Maine with a master’s degree in Social Work. During her graduate education, she completed her second year clinical internship with Oceanside Community Services.

We’re pleased that Janice has joined our team as a part-time clinician. Welcome aboard, Janice!



The overall objective of our mission is to provide individuals the opportunity to live the most independent and fulfilling life possible.

If you or someone you know is interested in joining Oceanside Committees… Make sure you get in touch with us! 

We  are always looking for community members, clients and family to be part of our team. 

By email: info@oceansidecommunityservices.com

By phone : (207) 571-9923


Oceanside Community Services is always assessing services, environment and safety of our clients and their families. Recently, the safety committee completed an office inspection and was able to identify how we could increase confidentiality by adding sound machines and sound-proofing walls. In response to our trauma informed assessment check-list, the bathroom and all offices were clearly identified. We would appreciate any other feedback, questions or concerns regarding safety within the office environment in order to better our services.

Feel free to leave questions, comment and/or suggestion in our suggestion box located next to the candy jar!

How much physical activity do children need?

Children and adolescents should do 60 minutes (1 hour) or more of physical activity each day.

This may sound like a lot, but don’t worry!  Your child may already be meeting the Physical Activity Guidelines for Americans.  And, you’ll soon discover all the easy and enjoyable ways to help your child meet the recommendations.  Encourage your child to participate in activities that are age-appropriate, enjoyable and offer variety!  Just make sure your child or adolescent is doing three types of physical activity:

1. Aerobic Activity

Aerobic activity should make up most of your child’s 60 or more minutes of physical activity each day.  This can include either moderate-intensity aerobic activity, such as brisk walking, or vigorous-intensity activity, such as running.  Be sure to include vigorous-intensity aerobic activity on at least 3 days per week.

2. Muscle Strengthening

Include muscle strengthening activities, such as gymnastics or push-ups, at least 3 days per week as part of your child’s 60 or more minutes.

3. Bone Strengthening

 Include bone strengthening activities, such as jumping rope or running, at least 3 days per week as part of your child’s 60 or more minutes

For more info, visit: www.cdc.gov/physicalactivity/everyone/guidelines/children.html