Anger Management 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 can Release tension Energize Help communication Resolve hidden conflict Provide new thoughts Alert one to threats Provide information If used inappropriately, anger can Disrupt one’s life Control one’s thoughts Ruin relationships Cause pain Cause health problems Cause emotional problems Leave a negative impression
Communication Styles and Anger Passive Style Express needs indirectly, avoid conflict Find it hard to say no, feel helpless Needs are not met, pain builds Blame others, feel invisible, others guess what you want Aggressive Style Have an impulse to punish, and have a lot of conflict Desire control, act pushy and overwhelming, people resist Assertive Style Present facts, look for settlement and solution Stand up for rights, set limits Reduce 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.