Anger Anger ManagementManagement

Anger is a complex human emotion that can cause one to be irritated,

annoyed, furious, frustrated, enraged or hurt.

How Anger Occurs

Anger is triggered by an event or provocation.

Angry thoughts are developed.

Behaviors are based on the angry thoughts.

Anger is fed and increases. Anger that is not managed

may trigger a series of angry thoughts and actions.

Bodily Responses to Anger

Physical effects of anger include Increased blood glucose, heart rate,

and blood pressure Shallow, difficult breathing Back and head pain Sweating

Mental effects of anger include Difficulty in concentrating Poor performance Sleeplessness Lack of focus

The Good and Bad of Anger

If used correctly, anger canRelease tension EnergizeHelp communicationResolve hidden conflictProvide new thoughtsAlert one to threatsProvide information

If used inappropriately, anger canDisrupt one’s lifeControl one’s thoughtsRuin relationshipsCause painCause health problemsCause emotional problemsLeave a negative impression

Communication Styles and Anger

Passive StyleExpress needs indirectly, avoid conflictFind it hard to say no, feel helplessNeeds are not met, pain buildsBlame others, feel invisible, others guess what you want

Aggressive StyleHave an impulse to punish, and have a lot of conflictDesire control, act pushy and overwhelming, people resist

Assertive StylePresent facts, look for settlement and solutionStand up for rights, set limitsReduce anger

Effective Expression

Using an assertive style allows one to avoid conflict and manage emotions. Effective expression means:

Acknowledging other’s feelings Stating one’s position with confidence Saying no, letting go of guilt Dealing with criticism Never putting self or others down Being aware of voice and body language

Control Anger Using Relaxation

Activities that help relaxation include sports, dancing, jogging, walking, laughing, cycling, massage, imagery, meditation, deep breathing.

Ineffective relaxation methods are overeating, drinking alcoholic beverages, using drugs, withdrawal from other people, ridiculing other people, fighting, sleeping.

Use of Thought-Stopping Techniques

Control anger by changing your thoughts and beliefs– Use positive self-talk

– Identify automatic angry thoughts and substitute accepting thoughts

– Ask yourself, “What is my best choice for productive action at this time?”

Be Good to Yourself

Use positive affirmations

I can change my life.

I have learned from my experience.

My past doesn’t control my feelings.

I’m a good person.

I accept myself.

I can do anything.

I am worthy of love.

It’s OK if I make mistakes.

I believe in people.

I can learn something new every day.