Anger Management Your Name

Objectives By the end of today you will be able to: Understand the physiology of anger and identify triggers Use cognitive restructuring and self-talk to manage anger Develop better lifestyle choices Practice relaxation techniques Complete a thought record

Introductions How would you define anger? What is the one thing that is guaranteed to make you feel angry? How often does this happen? Have you ever taken any action to prevent it happening again?

Anger can be defined as: Defining Anger ‘An emotional state that may range in intensity from mild irritation to intense fury and rage.’ ‘A strong feeling of annoyance, displeasure, or hostility.’ ‘An emotion characterised by antagonism toward someone or something you feel has deliberately done you wrong.’

p Physiology of Anger

Anger and Loss of Control Anger can be defined as: Anger and Loss of Control

The Anger Umbrella Insecurity Fear Hurt Embarrassment Rejection

p Triggers

Antecedent Belief Consequences What was the situation? What thoughts or beliefs did you have? How true did that belief seem? Consequences How did you feel? How did you act? How did others react?

Thinking Errors Behaviour Physical Effects Thoughts Feelings

Effects of Anger Cause health problems Signal there is a problem Make it difficult to think clearly Lead to aggression Lead to regret and depression Cause problems in relationships Signal there is a problem Help us identify problems Motivate us to change Create empowerment Energise us

Anger Management Techniques p Anger Management Techniques Self-awareness Cognitive Restructuring Assertive Communication Self-talk Relaxation Lifestyle Choices Counselling

p Self-awareness

Cognitive Restructuring Changing the way you think Replacing emotionally charged thoughts with more rational ones Using positive words

Assertive Communication Express feelings Listen and negotiate Act in your best interest Develop equality and trust Ask for help

p Self-talk

Lifestyle Choices Be more active Get a good night’s sleep Be aware of your diet Learn to deal with pressure Develop emotional resilience Identify your triggers Make time for fun Learn to relax

Relaxation Techniques Do some physical exercise Practice breathing patterns Use progressive muscle relaxation Do something to distract yourself

Thought Records Describe what was happening: Who, what, when where? Situation Emotions can be described with one word: e.g. angry, sad, scared Rate 0-100% Emotion/ Feeling What thoughts were going through your mind? Negative thought What facts support the truthfulness of this thought or image? Evidence that supports the thought What experiences indicate that this thought is not completely true? Evidence that does not support the thought Write a new thought which accounting for the evidence for and against the original thought Alternative thought How do you feel about the situation now? Rate 0 - 100%

Objectives Now you can: Understand the physiology of anger and identify triggers Use cognitive restructuring and self-talk to manage anger Develop better lifestyle choices Practice relaxation techniques Complete a thought record