What is Anger? anger is "an emotional state that varies in intensity from mild irritation to intense...
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Anger management
What is Anger? anger is "an emotional state that varies in intensity from mild irritation to intense fury and rage.“ Anger can be caused by internalized
What is Anger? anger is "an emotional state that varies in
intensity from mild irritation to intense fury and rage. Anger can
be caused by internalized thoughts and/or by external events
(triggers)
Slide 3
First, its important to know that anger is a basic human
emotion. Its a normal reaction when we feel frustrated, blocked,
hurt or cheated. Everyone gets angry, at least sometimes. Feeling
angry is normal and by itself it is not a problem. Anger, like
other emotions, can be described as having three components. They
are the feeling component, the physical component, and the thinking
component.
Slide 4
The physical component includes the bodily sensations such as
increased heart rate, increased blood pressure, reddening of the
face, and over- energized muscles that result in tremors in the
hands thinking component. This includes our memory of how we have
acted in similar situations. We may re- play in our mind the same
painful situation, over and over. Unfortunately this serves to
perpetuate our anger rather than to calm it.
Slide 5
Are you an angry person? Take the following quiz to determine
where you fall regarding anger. Answer yes or no to each statement
as it applies to you. People tell me that I need to calm down. I
feel tense much of the time. At work, I hardly ever say what is on
my mind.
Slide 6
___ When I am upset, I try to block out the world by watching
TV, reading, or going to sleep. ___ I am drinking or using drugs
almost daily to help me calm down. ___ I have trouble getting to
sleep. ___ I feel misunderstood or not listened to much of the
time.
Slide 7
__ People ask me not to yell or curse so much. ___ My loved
ones keep saying that Im hurting them. ___ My friends dont ask me
for help very much. Scoring: Add up the number of times you
answered Yes to the above statements.
Slide 8
Scoring 0-2: MANAGEABLE - you have stress well in hand but
could use relaxation training 3-5: MODERATE - you need to learn
more about what stresses you and learn good anger management
techniques. 6+: OUT OF CONTROL - You have an anger problem and
could benefit from learning anger management techniques.
Slide 9
Is it bad to feel angry? No, being angry isn't a bad or
negative thing. Being angry can motivate people to listen to your
concerns. It can prevent others from walking all over you It's
anger management that can be a problem.
Slide 10
Events That Trigger Anger Long waits to see your doctor Traffic
congestion Crowded buses A friend joking about a sensitive topic A
friend not paying back money owed to you Being wrongly accused
Having to clean up someone elses mess
Slide 11
Having an untidy roommate Having a neighbor who plays the
stereo too loud Being placed on hold for long periods of time while
on the telephone Being given wrong directions Rumors being spread
about you Having money or property stolen from you.
Slide 12
What happens if I ignore my anger? Ignoring your anger does not
make it go away. Problems may arise if you choose to handle your
anger in this manner. Health problems that may result include heart
problems, headaches, and digestive problems.
Slide 13
Concentration problems may also develop. Your judgment may be
clouded. Problems could arise in interpersonal relationships others
feelings. Ignoring anger may lead to aggression. If anger is not
dealt with properly it may build up and lead to violent
behavior.
Slide 14
What are common methods of handling anger, and which is the
healthiest? Expression: This is conveying your anger. Expression
occurs along a continuum, from having a reasonable, rational
discussion to erupting into out-of-control violence Suppression.
This is trying to hold in or ignore your anger. You may think you
shouldn't be angry or that you'll lose control if you let yourself
feel any anger. Trying to suppress your anger can lead to such
health problems as headaches, stress, depression or high blood
pressure
Slide 15
Your personal history feeds your reactions to anger. That's why
some people react so angrily to certain situations, like losing a
parking space, while others take it in stride. You may have built
up years of feeling unheard, ignored, sad, frustrated or
disrespected.
Slide 16
From the activating event that initially triggers your anger,
you move along a continuum where you feel a number of things, such
as intensifying agitation or irritation, and then your personal
history comes into play and you may explode, especially if you
don't step back to think about where your anger is heading
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How can I deal with anger? Anger cannot always be avoided;
however, you can control how you deal with it. There are three
simple steps for managing your anger. Step 1: Recognize your anger
: Anger is a natural emotion, so do not feel guilty for getting
angry. Pay attention to these warning signs: tensing muscles,
changes in your breathing, or becoming flushed in the face.
Slide 20
Step 2: Identify the cause Ask yourself, Did I perceive the
problem accurately? Other good questions are, What is my part in
all of this? Did I contribute to the
misunderstanding/miscommunication/ mistake? or Were my expectations
clear and reasonable in this situation?
Slide 21
Step 3: Decide what to do Take positive steps to resolve the
problem that caused your anger. Do not do anything that might harm
yourself or someone else. Give yourself time to cool off before you
speak.
Slide 22
Calming Anger: Calming down your anger means actively
controlling your outward behavior and actively controlling your
internal thoughts. This is accomplished by counting to 10 (or 110
if necessary), and postponing the anger long enough to cognitively
process the irrational reactions
Slide 23
Avoid exaggeration and use of such words as "always" or
"never." Stick to the issue. Be prepared to say, "I'm sorry, or "I
was wrong" and take responsibility for your part of the problem.
Work on forgiving and forgetting
Slide 24
Listen to others. Listen carefully and respond without getting
upset when someone gives you negative feedback. Ask yourself if you
can really see the other person's point of view. Avoid situations
that trigger your anger. If a situation cannot be avoided, create a
plan to deal with it, such as walking away until you calm
down.
Slide 25
Remembering to treat other people like he'd want to be treated
Agreeing to disagree, and leaving it at that
Slide 26
Humor: Do not waste time or energy on being angry. Instead, try
to find humor in the situation. When anger begins to escalate,
think of anything that will make you laugh. The laughter can
immediately change the way you feel. Physical activity: Physical
activity, such as walking or running, is a great outlet for anger.
Rest and relaxation: Get enough rest and sleep. Muscle relaxation
and meditation can also be beneficial to reduce tension. Hobbies:
Use your time and energy doing things you enjoy.
Slide 27
Talk to someone you trust By talking about your problems, you
can reduce their emotional impact. Just getting some of your
problems off your chest can be a relief. the act of describing
problems helps your mind to get a perspective on them and to start
finding solutions
Slide 28
Timing: If you tend to get angry in the evening, after a long
day at work, perhaps you are just tired. Try to discuss issues in
the morning that may cause anger
Slide 29
Relaxation Through Breathing Find a comfortable position in
your chair. If you would like, close your eyes; if not, just gaze
down at the floor Take a few moments to settle yourself Now become
aware of your body. Check for any tension, beginning with your
feet, moving upward to your head. Notice any tension you might have
in your legs, stomach, hands and arms, shoulders, neck, and face.
Try to let go of any tension.
Slide 30
Now, become aware of your breathing. Pay attention to your
breath as it enters and leaves your body. This can be very relaxing
Take a deep breath. Notice your lungs and chest expanding. Now
slowly exhale through your nose. Inhale slowly and fully one more
time. Hold it for a second, and release
Slide 31
With each inhalation and exhalation, feel your body becoming
more and more relaxed When you feel that you are ready, open your
eyes. How was that? How do you feel now?
Slide 32
Relaxation Through Progressive Muscle Relaxation Take a moment
to settle in. focus on your breathing: Take a deep breath. Hold it
for a second. Now exhale fully and completely Now, while you
continue to breathe deeply and fully, bring your awareness to your
hands. Clench your fists very tightly. Hold that tension. Now relax
your fists
Slide 33
Notice the difference between the tension and complete
relaxation. Now bring your awareness to your arms Tense your fists,
forearms, and biceps. Hold the tension, and release. Let your arms
unfold and your hands float back to your thighs. Feel the tension
drain out of your arms.
Slide 34
Now raise your shoulders toward your ears. Really tense your
shoulders. Hold the tension for a second. Now gently drop your
shoulders and release all the tension Now bring your awareness to
your neck and your face. Tense all those muscles by making a face.
Hold the tension, and release
Slide 35
Be aware of the muscles relaxing at the top of your head and
around your eyes. Let your eyes relax in their sockets, almost as
if they were sinking into the back of your head Relax your jaw and
your throat. Relax all the muscles around your ears. Feel all the
tension in your neck muscles release.
Slide 36
Now just sit for a few moments. Scan your body for any tension
and release it Notice how your body feels when your muscles are
completely relaxed. When you are ready, open your eyes. How was
that?
Slide 37
Some people blame their outbursts on others, saying things
like, 'You bring out the worst in me.' Is that a valid excuse?
Someone can make you angry, but how you express that anger is your
responsibility Recognize that you have a conflict and see how you
can handle it appropriately.
Slide 38
Can anger harm your health? Whether you're overly passive and
keep your anger pent up, whether you're prone to violent outbursts
or whether you're quietly seething with rage, you may have
headaches, sleep difficulties, high blood pressure or digestive
problems. There's even some evidence that stress and hostility
related to anger can lead to heart attacks
Slide 39
What can you do if you're confronted by someone whose anger is
out of control? Usually the most rational thing to do, if possible,
is to just walk away. If you stay, the situation may escalate into
violence. It's important to take reasonable precautions to protect
yourself if leaving the situation is difficult or impossible, and
to not engage the other person in a manner that's likely to provoke
an escalation in their angry behavior.
Slide 40
That's not to say you should never confront someone. If someone
is doing something you don't want them to do, and you confront them
about it, you now have a conflict. You have to know how you're
going to handle that conflict, though. Size up the person you're
confronting, and be ready to protect yourself, especially if it's a
stranger.
Slide 41
Home Assignment What is meditation?? How can it be used to be
relaxed? Do we have in Islam application for meditation? This site
may help http://www.learningmeditation.com/index.php Finally,
express your own opinion about meditation