ANGER MANAGEMENT 1

1. Understanding & managing your anger.

2. Getting
Started & the
Anger Log
• Clarifying Expectations:
Take a little time here at the beginning of your
work to think about some of the things you’re
hoping to get out of doing this program. There are
no right or wrong answers to this - please try not
to leave out anything, even if you think it might
be unreasonable. If they are your ideas, they are
valuable.

3. List Four Overall Goals you have for Completing this
Course:
My Goals for Completing this course:
Examples below
1.
Forming better relationships/friendships with those around us.
2.
Learning how to remain calm during daily stresses that make me angry.
3.
Becoming a better listener.
4.
Living a more stress- free life!
What are your goals?

4. What is Anger?
• Anger- a psychobiological emotional state- it is a temporary
feeling having to do with both the mind/body & brain.
• Anger consists of feelings varying in intensity from mild
irritation or annoyance(a 1) to intense fury & rage (a 10)-it
has degrees of less intensity & more intensity.
• Anger is accompanied by neuroendocrine processes- a
release of the brain chemicals into the body preparing for
“Fight” ”Flight” or “Freeze”
• Anger includes the arousal of the automatic nervous
system - which means that the nervous system as well as
adrenalin & cortisol signal all the organs of the body to get
ready to react to the perceived threat.
Anger is essentially about not getting your needs met.

5. Stimulus, Pre-state, Appraisal
3 Basic ways of dealing with anger
We use a scale of 1-10 to label the increasing degrees
& intensity of anger feelings.
3 Part Process:
*Stimulus- anger situation or trigger to emotional
arousal.
*Pre-state- our temporary state of mind we are in the
moment of the anger situation (calm/anxious/chaotic)
*Appraisal- your interpretation about the situation.
• Creative vs. Destructive- Anger can be both.
We can gain momentum/energy to thrive, or
we can punish, hurt, or seek revenge in
destructive ways.
3 Basic Ways of Dealing with Anger:
*Stuffing- Not allowing yourself to experience
anger by swallowing your feelings.
*Escalating- Let your anger out, not holding
anything in. Dumping your feelings on whoever
is around.
*Managing- Expressing anger in a socially
healthy way.

6. 3 types of responses to anger triggers
*Emotional Responses- Ranging from anger & fear to despair and
confusion.
*Cognitive Responses- Our inner voice or internal observations we
have.
*Physical Responses- Heightened stress, bodily tension, shallow or
accelerated breathing, nausea, and rapid heartbeat.
*Stress & anxiety management techniques are needed.

7. Characteristics of People with Anger
Problems
• 1. Low frustration tolerance- You do not tolerate even the most
minor frustrations well.
• 2.Judgemental & Critical reactions- Reacting quite Judgmentally &
critically at times. Very competitive, trying to win at all costs. Not
easily recognizing other’s needs or opinions.
• 3. Perfectionism- Feeling like nothing you accomplish is good
enough. Procrastination; not doing projects until you feel they can
be done right.
• 4. All or Nothing Thinking- See things black & white, either right or
wrong.
• 5. Possessiveness- Lacking trust or are somewhat insecure. You do
not trust others, and in so doing you are controlling.
• 6. Poor Communication- Not being able
to pay attention to what others are
saying. Having difficulty listening or
staying focused on what others are
saying.
• 7. Punitive Behavior- Feeling like
punishing others for various reasons. You
feel people “should” do things the right
way & be punished if they do not.
• 8. Addictive Personality- Tendency to go
to substance dependence, (gambling,
drugs, alcohol, etc.)
• 9. Use Anger to Feel More Powerful-
Running on your ego & self-identity by
becoming angry to avoid feeling
vulnerable or “small”.

8. Consequences of Maladaptive Anger & Stress
Physical Health
• Weakened immune
system.
• Inhibited GI system;
reduced nutrient
absorption.
• Dysregulated
reproductive hormones.
• Increased vulnerabilities
in cardiovascular system.
• Disturbed nervous
system.
Mental Health
• Lowered mood;
increased pessimism.
• Increased anxiety &
irritability
• Increased learned
helplessness (especially if
no escape)
• Very complex mind/body
dynamics
Behavioral
• Involvement in the
criminal justice system.
Social & Interpersonal
• Disrupted relationships
which cause isolation

9. Family of Origin Anger Diagram
Male
Father
Female
Mother
When constructing a family of origin anger
diagram, it is usually helpful to begin with
yourself. Draw the appropriate gender symbol
and make the outline darker than the others.
Each person in your family will have a gender
symbol with their name written below it.
Father Mother
Grandmother
Daughter Son
Example: Father angry with Son.
Other information may include age, health or mental health
issues. Also indicate any anger, drug/alcohol problems. Next
draw a line between people who display high levels of
anger toward each other.

10. Questions to consider about
your Family of Origin Anger
Diagram
• 1. What Stressors do you see as having had an impact on your
family?
• How did the family react to these stressors?
• 2. How do you see the flow (direction) of anger in your family?
Where did the anxiety go? If you were to show a video of the
anger in your family, what would you see?
• 3. What forms of reactivity would we see? Would we see
evidence of relationship cutoffs? Distancing? Conflict?
• 4. What symptoms developed in your family?
• 5. What else comes to mind about your experience growing up in
your family?

11. Healthy vs. Unhealthy Anger
• Healthy Anger- is appropriate
to the situation and is not used
to punish, hurt, “get back at”,
intimidate, control, or
manipulate the other person. It
is verbally expressed and let go.
• Unhealthy Anger- Is an
expression with the intent of
punishing, hurting, “getting back
at”, or something destructive.
This kind of anger is often
experienced with great intensity.

12. What is Anger
Management?
• Anger management is a
process in which a person
is open, honest, and direct,
and mobilizes in a positive
direction. The focus is on
the specific behavior that
triggered the anger and on
the present.
Using an Anger log has proven to be extremely beneficia
when learning to manage our anger responses to
triggering situations.

13. Date/Time Situation Trigger
Thoughts
Emotional
Arousal
Scale 1-10
Aggressive
Behavior
Scale 1-10
Nov. 14th around
8am
I was driving to
work, and
someone cut me
off.
He only cares
about his self!
8
I was very angry.
7
I caught up to
him and flipped
the bird.
Fill out the log columns as indicated below:
Date/Time- When did the situation happen?
Situation- Describe the situation that triggered you.
Emotional arousal- (1-10) rate the degree of angry feeling? If you were mildly upset 1 or 2 etc…
Aggressive Behavior- (1-10) rate your angry reaction (action)? If you kept your feelings to your self, you might rate 1 or 2.
Trigger Thoughts- What thoughts did you have at the moment your anger was triggered?
Homework: Fill in your anger log for any anger situations this week.