Anger management 1
This document presents an overview of anger management, detailing its origins, costs, triggers, and potential benefits. It emphasizes the importance of understanding anger as a response to perceived threats and offers strategies for addressing it, such as self-soothing techniques and cultivating mindfulness. Ultimately, it aims to help individuals better manage their anger and improve relationships while reducing reliance on external validation.
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Anger management 1
- 1. Anger Management 1 Presentedby: Dr. Dawn-Elise Snipes Executive Director, AllCEUs AllCEUs.com Unlimited CEUs and Specialty Certifications $59
- 2. Objectives Explore thefunction of anger Identify the costs and benefits of anger Identify anger triggers Rejection/Isolation Failure Loss of control The unknown
- 3. What is Anger Half of the fight or flight reaction Based on prior learning, the brain interprets a threat to person, property or self-concept Norepinephrine/adrenaline is secreted to prepare to fight or flee Heart rate and respiration increases, focus becomes singular (tunnel vision), sweating begins Urge to lash out verbally and/or physically Feelings: More than just anger
- 4. Costs of Anger Social Pushes people away / Increases isolation Intimidates people (Respect vs. Intimidation) Perceived by children which increases their anxiety Physical Uses a ton of energy for what is often not a major threat Causes injury from others & self (ulcers, self harm, heart attack, high cholesterol)
- 5. Costs of Angercont… Emotional Reduces the amount of time to be happy (anger + time nurturing anger + time recovering from anger) Can lead to depression Environmental Broken stuff (hands, windshields, plates) Jail time Reduces your options (relationships, work, housing) Loss of employment Anger episodes at work Reduced productivity and increased illness due to anger
- 6. Benefits of Anger Power: Pushes away or dominates a threat Punishment/revenge to make others feel the same pain Save face/reputation Hide emotional pain Get attention (alarm people, make a scene) Change other people’s behavior
- 7. Origins of Anger Feeling of a Threat Society is less interdependent but we still need people (Barn Raising to Capitalism) Valuing power and success above compassion Harsh or disengaged parenting Primitive coping skills Low self-esteem / External validation Threat Categories Rejection/Isolation Failure The Unknown Loss of Control
- 8. Origins of Anger Threat Categories Rejection/Isolation Failure The Unknown Loss of Control
- 9. Anger Triggers Rejection/ Isolation Failure Lossof Control Disrespected Disappointed Misunderstood Embarrassed Powerless Jealousy/Envy Traffic | Betrayal | Backtalk/Not Listening | Broken Promises | Teenager | Get Lost | Grief | Condescension | Judgementalism
- 10. Anger & IrritabilityVulnerabilities Lack of sleep Low blood sugar Too many stimulants Being sick or in pain Being mindless and letting little things build up (think dirty laundry or weeds) Depression Too much estrogen or testosterone Anxiety/stress (Bridezilla; Being spread too thin)
- 11. Addressing the Anger Develop skills to tolerate distress and self-soothe Distract don’t react Journaling Urge surfing Develop mindful self-awareness for Vulnerabilities Anger warning signs Anger triggers Goals (make a goals card) Eliminate as many anger triggers as possible
- 12. Emergency Anger Control Stop Breathe slowly Repeat your confidence phrase 3 times Take a walk Identify your courses of action Choose the course of action that is most in alignment with your goals card Better relationship with kids/family/friends More energy Less desire to use drugs/alcohol
- 13. Addressing Anger Worksheet When x happened I felt Disrespected | Disappointed | Misunderstood | Embarrassed Powerless | Jealous/Envious Which triggered my fear of: Rejection/Isolation because of the following thoughts… Failure because of the following thoughts… Loss of control because of the following thoughts… The unknown because of the following thoughts…
- 14. Worksheet cont… Forevery negative thought, develop a positive coping thought Rejection/Isolation Who do you have How are you better off without that person in their current state (or yours) Failure What can you do well What can you learn Loss of control/The unknown What is the most probable outcome How have you handled situations like this before
- 15. Summary Anger isa protective response to a threat Due to a myriad of factors, people can become hypersensitive to threats Extended periods of anger and irritability cause the stress response system to dial down sensitivity leading to depression Many people with anger management issues have internalized negative self-talk from childhood Directed at them Interpreted by them
- 16. Summary Anger isoften reinforced by immediate, temporary relief/victory/vindication Addressing anger involves helping the person Learn to stop and de-escalate/downregulate Identify and remember why change is important Identify and develop alternative responses Enhance self-esteem/reduce the need for external validation Countercondition unnecessary threats Become mindfully self-aware Eliminate vulnerabilities