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Anger management
This document discusses anger and anger management. It begins with ground rules for the discussion and objectives to identify anger triggers and styles. It then defines anger as a natural emotion related to feeling offended or wronged. The document differentiates between anger as a feeling and aggression as a behavior. It discusses the most common triggers for anger and asks participants to identify their own triggers and cues for anger. It describes three common anger styles: dumping anger on others, acting out aggressively, and burying anger internally. The document outlines potential consequences of each style and asks participants to identify their own style. It then provides techniques for managing anger effectively such as cooling off, sorting through the problem, channeling energy into positive outlets, and practicing relaxation. The
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Anger management
- 1. ANGER : HELPFULOR HARMFUL??? Nowshin Nahar Psycho-Social Counsellor Eastern University
- 2. GROUND RULES Mobileoff or silent No side talk Confidentiality Respect to others Being attentive Non-judgmental attitude
- 3. OBJECTIVES 1. Identifyyour anger triggers 2. Know your anger cues 3. Know your anger style 4. Deal with your anger effectively 5. goal setting
- 4. A strongfeeling of annoyance, displeasure, or hostility. Anger is an EMOTION related to one's psychological interpretation of having been offended, wronged or denied and a tendency to react through retaliation.
- 5. Anger is anatural, normal feeling. There is nothing wrong with feeling angry. Aggression is not a feeling but is instead a behavior.
- 6.
- 7. When was thelast time you were angry? Day/week: _____________________ Time: _________________________ Place: _________________________
- 8. TRIGGERS Something happens& that makes you angry What triggers you does not always trigger someone else.
- 9. 3 THINGS TRIGGERYOUR ANGER: 1.You experience a situation or behaviour that you judge is unfair, hurtful, or in some other way ‘wrong’ 2. You feel unable to calmly and easily right the wrong – this may be because you believe that you lack the skill or ability to do so, or the person/situation seems bigger than you can handle 3. The experience is troubling enough that you cannot simply tolerate it or let it go.
- 10. WHAT ARE YOURTRIGGERS? ______________________________ ______________________________ ____ ______________________________ ____
- 11. ANGER CUES Your body sends you signals,when you’re getting angry. Clenched fist Racing & pounding heartbeat Sweat Loud voice Red face Upset stomach
- 12. WHAT ARE YOURCUES? ______________________ ________ ______________________ ____________
- 13. WHAT’S YOUR ANGERSTYLE? When your anger is triggered, you’re going to react in some way. The way you react is called your ANGER STYLE. a. Dumping b. Acting Out c. Burying
- 14. DUMPING DISPLACED ANGER Shifting yourfeelings to someone you feel it’s safe to be mad at. Ex. Guy gets mad at his boss, comes home & yells at his wife, who yells at the kids, who kick the dog!!
- 15. CONSEQUENCES You hurtinnocent people Relationship problems Communication problems loneliness Problem is not solved
- 16. ACTING OUT Easiestto recognize It’s when you strike out at the person you are mad at: physically or verbally. YOU’RE OUT OF CONTROL!!!!
- 17. CONSEQUENCES You getin trouble Relationship problem Communication problems Professional problems Problem is not solved
- 18. BURYING (IGNORING) Whenyou hold your anger down inside yourself because you think it isn’t nice to have those feelings. Denying your anger, isn’t dealing with it. It can come out in other ways: headaches, stomachaches, anxious, depressed, gastric . One day you might explode!!
- 19. CONSEQUENCES You hurtyourself Cant concentrate in work Feel down and lonely You may hurt others when you EXPLODE Problem is not solved
- 20. HOW DO YOUACT WHEN ANGRY? How did you act when you were angry? What happened then? _________________________ _ _________________________ _
- 21. If you holdonto anger for a long time, it causes you problems Physical – ulcers, diarrhea, frequent colds and flues, slower wound healing, heart attacks, headaches, backaches, high blood pressure Mental, emotional and spiritual – it separates you from other people, keep feeling like a victim, impacts your ability to be grateful and have a healthy spirit, feeling inadequate, depression and anxiety
- 22. DEALING WITH ANGER When you find yourself angry, REMEMBER - the only behavior you can manage is YOUR own!!! So, pay attention to your anger cues. And, if you feel like you’re going to lose it…
- 24. ANGER MANAGEMENT TECHNIQUES Whyam I so angry and what can I do about it?
- 25. Anger is awarning bell that tells us that something is wrong. Anger Management does not involve getting rid of anger but use anger to enhance your life.
- 26. 1. COOL OFF,STAY CALM Walk away Count 1 to 10 Take deep breaths Use calming self-talk: “I can handle this. Chill. It’s not as bad as it seems.” Imagine you are in a peaceful place.
- 27. 2. GIVE YOURSELFSOME TIME TO SORT THINGS OUT. Write the problem down on paper. Think it through. Ask yourself: what really happened? How was I triggered? What were my cues. Talk it over with a friend or adult you trust.
- 28. 3. TURN YOURANGRY ENERGY INTO A CHANGE FOR THE BETTER. Channel your angry energy into a physical activity. Try to solve the problem. Try to accept situations you can’t change. Tell the person making you angry how you feel.
- 29. PRACTICE RELAXATION &MEDITATION Breathing Breathing relaxation Muscular relaxation Imaginary Mindful Emotional Freedom techniques
- 30. What canyou do at the next time when you would feel angry? __________________________ __________________________ __________________________
- 31. POSITIVE EFFECT OFANGER Anger can also alert us that something is wrong and that we need to respond Anger can motivate us to work harder to accomplish our goals Help us to survive
- 32. EVERYBODY GETS ANGRY That’s just how it is. The difference comes in what you do about it. SO: GET A GRIP!!!
- 34.