The document outlines an anger management class that covers:
1) Identifying the differences between anger and aggression and why controlling anger is important for physical/mental health and relationships.
2) Learning anger warning signs and triggers like physical sensations and situations that cause anger.
3) Techniques for controlling anger like relaxation exercises, cognitive restructuring, humor, and journaling.
4) A quiz to test understanding of topics like healthy vs. unhealthy expressions of anger.
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Today’sTopic
1. Identify the difference b/w Anger and Aggression
2. Why learning to control your anger is important.
3. Be aware of your anger warning signs.
4. Identify the situation which trigger your anger.
5. A video based on live anger problem result.
6. Learn the techniques which help you to control anger.
7. A game of Anger Management.
8. Learn Relaxation technique through practical practice.
9. Anger Management Quiz.
10. Questions and Answer round.
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Why learning to control your anger is important.
Out-of-control anger hurts your physical health
Out-of-control anger hurts your mental health.
Out-of-control anger hurts your career.
Out-of-control anger hurts your relationships with others
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Be aware of your anger warning signs and triggers
Knots in your stomach
Clenching your hands or jaw
Feeling clammy or flushed
Breathing faster
Headaches
Pacing or needing to walk around
“Seeing red”
Having trouble concentrating
Pounding heart
Tensing your shoulders
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Quit Anger Release
Leave the place if possible
Count 20 – 1 in decreasing order
Relaxation ( do breathing exercise)
Cognitive Restructuring
Keep a journal
Using Humor
Share with friends
Keep a pet at home
Create more Empathy
Do yoga, meditation, swimming or some other relaxation
programme.
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2. Anger provoking situations consists of
Frustration, Irritation, abuse and ________.
Unfairness
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3. Four Anger provoking internal causes
consists of Appraisals, Expectations,
Tension/Stress and ________.
Private speech
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4. When you find your self in hot argument with someone
and you are likely to outburst so leaving the place is not a
good idea.You should try to raise your voice more than
your opponent.
a.True b. False
b. False
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5.Select the right answer
Count 20 – 1 in decreasing order
Relaxation ( do breathing exercise)
Keep a journal
Using Humor
These are the techniques of
A. Physical Anger Release B. Quit Anger Release
Ans :- B. Quit Anger Release
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6. People become angry because they take
other people’s behavior personally.Which
Internal cause is this?
A. Appraisal B. Expectation
Ans :- A. Appraisal
C. Private Speech D. Tension/Stress
Anger is a natural, healthy emotion. It is simply a feeling you have when you are threatened or opposed. There is nothing wrong with having that feeling. The question is: what do you do with it?
If you just stuff your anger, you can make yourself sick. If you blow up at others, you’ll have problems in your relationships. In this program, we will look at ways for you to understand, manage and express your anger so that it is an asset to you and not a problem for you, your loved ones, or associates.
Anger-provoking situations
There are four main types of situations that
tend to provoke anger: frustrations, irritations,
abuse and unfairness. Some situations fall into
more than one category.
Frustrations: Anger is a common reaction
when we are trying to achieve something
important and something gets in the way of
success. For example, you apply for a new job
you really want but do not get a job offer.
Irritations: Daily hassles are annoying and can
trigger anger. For example, while trying to
work, you keep getting interrupted or you
leave something at home and have to go all
the way back to get it.
Abuse: Anger is a normal and expected reaction
to verbal, physical or sexual abuse. For example,
someone putting you down, hitting you or forcing
you to do something you do not want to do.
Unfairness: Being treated unfairly can also
trigger anger. For example, being blamed for
failing to meet a deadline at work when it was
actually the fault of your co-worker.
Internal causes
We know that different people have different types of thoughts
about the same types of situations. This is why some people
become angry more often and more intensely than others.
Below is a list of internal causes of anger.
Appraisals: How we evaluate the situation will influence our
emotions. Often, people become angry because they take
other people’s behaviour personally. For example, if you think
your friend is late because she thinks your time is not valuable,
you will probably feel quite angry. However, if you think
she may be late due to busy traffic, you will not feel so upset.
Expectations: Our expectations about how things ought to be
can also lead to anger if things do not work out as planned.
For example, unrealistic expectations are more likely to lead
to disappointment, frustration, and anger.
Private speech: We can make our angry feelings more
intense and last longer by engaging in angry self-talk. Selfstatements
like “I’m going to show them” or “he’s always getting
on my case” add fuel to the fire.
Tension/Stress: It is much easier to become angry when we
are already feeling tense and stressed out. For example, we
are more likely to have anger problems when dealing with a
stressful week at work compared to when things are going
smoothly.