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ANGER MANAGEMENT
Presents
INTRODUCTION
WHAT IS ANGER?
Anger is a normal, healthy
emotion, that is neither
constructive nor
destructive.
It is perfectly normal to feel
angry while you have been
mistreated or wronged,
anger becomes a problem
when it harms yourself or
others.
Chronic anger that flares up
out of control can leave a
critical impact on your
relationships, health and
state of mind.
01 02 03
What causes anger?
Anger can be caused by external or internal events. Like
Anger at a specific person(e.g.
friend or coworker)
An event (e.g. traffic)
Worrying or brooding
about a personal problem.
Memories of traumatic
or enraging events
Loss of patience
Personal history
CYCLE OF
ANGER
1. Triggering event
2. Negative Thought
3. Emotional Response
4. Physical Symptoms
5. Behavioral Response
It can be anything that results in
negative thoughts and emotional
reactions.
These automatic thoughts usually
link the trigger to the reaction.
A negative emotional reaction
follows negative automatic thoughts.
Your body reacts to your emotions,
usually outside of your awareness.
It is a response to your negative automatic
thoughts, emotions or physical symptoms.
It is usually an angry reaction and can result
in shouting, arguing or verbally and
physically attacking someone.
CYCLE OF ANGER
Mr. A is driving from
point A to B. He was
overtaken by another
individual driving a
jeep.
Mr. A thinks "what a
jerk.”
Mr. A becomes Angry
and irritated.
His heartbeat
increases and he
starts shaking.
Then he begins to yell
out of his window and
speeds up behind the
other person in the
jeep to catch him.
V
ANGER MANAGEMENT
• Anger management is not about
suppressing your anger.
• Anger management means to be
trained to handle the occurrence
of any period of anger.
• Anger management helps to
observe and understand the
triggers and will help to manage
and control it with planning and
strategy.
• Materials required : pen and paper
• Rate the questions on the basis of the statements given
and write it down on a sheet of paper.
• The rating is as follows
Anger Management Scale
3
2 4
1 Not true
about me
Somewhat true
about me
A little true
about me
Mostly true
about me
1. I can calm myself down when I am upset.
3
2 4
1 Not true
about me
Somewhat true
about me
A little true
about me
Mostly true
about me
2. I can tell when I am beginning to get angry.
3
2 4
1 Not true
about me
Somewhat true
about me
A little true
about me
Mostly true
about me
3. I can usually tell when
I am about to lose my temper.
3
2 4
1 Not true
about me
Somewhat true
about me
A little true
about me
Mostly true
about me
4. Before I let myself get really angry,
I think about what will happen if I lose my temper.
3
2 4
1 Not true
about me
Somewhat true
about me
A little true
about me
Mostly true
about me
5. When I feel myself getting angry,
I try to tell myself to calm down.
3
2 4
1 Not true
about me
Somewhat true
about me
A little true
about me
Mostly true
about me
SCORING
• Each answer category is assigned a value from 1 to 4.
• Add the rating from all the 5 questions and calculate the score.
If your score is
Between 10 – 15 = Average In Anger Management
Below 9 = Low In Anger Management
Above 16 = High In Anger Management
4 STEPS TO
ANGER MANAGEMENT
UNDERSTANDING
YOUR ANGER
BEING SELF
AWARE
TAKING
CONTROL
TAKING
ACTION
I. UNDERSTANDING
YOUR ANGER
Signs of anger can be
Paying attention to these signs will help you first
understand and then control your anger.
Physical Emotional Mental Behavioral
THINGS TO DO TO
UNDERSTAND ANGER
1) Make a note of your triggers.
Maintain a diary for what sets you off.
2) Understand your cycle of anger.
3) Start mapping your cycle of anger and
review it after each episode.
4) Learn how to react to situations that
make you angry by changing the way
you think about these events
5) Positive affirmations help. “ I am calm
in my approach today.”
II. BEING SELF AWARE
1. Recognize your warning signs.
2. Review your behavior. The diary you are maintaining
will help you here.
3. Read about the myths that we have about anger.
4. Before reacting, THINK.
5. Take time to figure out what is causing you to be
angry by asking yourself a series of questions each
time that you feel that your temper is rising.
• What is triggering me?
• Why am I really getting angry?
• Am I trying to control an uncontrollable
person/situation?
• What am I really feeling?
5 ways to be self aware
III. TAKING CONTROL
Anger is instinctual. It is an emotion that comes spontaneously and we don’t often
have a choice weather we would be angry or not.
HOW TO TAKE CONTROL OF YOUR ANGER?
• Admit that your anger causes you problems. List these problems in the dairy that
you are maintaining.
• Do acknowledge that you are angry.
• Identifying the problem. Write down how you can do this.
• Do speak up when something is important to you. This is opposite of ‘keeping it all
in.’
• Change the way you react to a situation. You can also deliberately change the way
you respond.
Practice these tips to control your reactions and see the difference.
IV. TAKING ACTION
• Once you realize that you are angry, or that you are
about to get angry, you can start taking action through
the following steps :
1. Using coping thoughts :
a) Calm down first, and think this through
b) Bad things/Mistakes do happen/No one says
that things will go right all the time.
c) There is no need to feel threatened here.
d) I have no control over the people and their
feelings but I have control over myself.
2. Acknowledge that you are angry.
3. Understand your strengths and areas of improvement.
4. Get the anger energy out - physically blow off the steam.
5. Take an action each day to create movement in your life.
Remember anger management is not about getting rid of your anger, but
being able to manage, it so that is it no longer a set back in your life. Work to
gain insight and develop self awareness.
RELAXATION TECHNIQUES
TO MANAGE ANGER
1. Deep Breathing
• Take 3 slow and deep breaths, each
time taking twice as long as to exhale.
• As your face, neck, and shoulders
become more relaxed, see if you can
identify tension in other parts of your
body (Your anger diary can help you
to identify areas to focus on).
• If you are feeling sad or low, it is better not to practice PMR.
• It is important to find a quiet place, free of any distractions.
• Avoid eating right before or immediately after PMR.
• Smoking and drinking before PMR can be detrimental to one’s health.
• Those who have medical problems should first consult their physician
before practicing PMR.
A few things to make note of before beginning:
2. Progressive Muscle Relaxation
PMR is a 2-step procedure
• Tense a muscle group for approximately 7 seconds and suddenly release the tension.
Stay relaxed for 20 seconds. Repeat with the same muscle group.
• Inhale slowly while tensing the muscles, and exhale while relaxing them.
• Move through your body, tensing and relaxing muscle groups one at a time, as shown
in the figure:
• Sit in a quiet, comfortable
space and close your eyes for
a few moments. Take a few
slow and deep breaths to
center your attention. Close
your eyes.
• Imagine yourself in a beautiful
location, where everything is
as you would ideally have it.
Some people visualize a beach,
a mountain, a forest, or a being
in a favorite room sitting on a
favorite chair.
• Imagine yourself becoming
calm and relaxed.
3. Visualize yourself calm
• Alternatively, imagine yourself
smiling, feeling happy and
having a good time.
• Invoke your senses Eg. if you are
on a mountain, imagine the
wind blowing on your face.
• Remain within your scene for
five to ten minutes or until you
feel relaxed.
• While relaxed, assure yourself
that you can return to this place
whenever you want or need to
relax.
• Open your eyes again and then
rejoin your world.
• A quick way to manage anger is to go
for a brisk walk, bike ride, or run. Or
do some other form of physical
activity when you feel anger growing.
4. Get moving
Additional Sources
• https://www.thewellnesscorner.com/wellness-tv/mental-health-awareness/anger-
management
• https://www.thewellnesscorner.com/blog/how-to-manage-your-anger
• https://www.thewellnesscorner.com/wellness-tv/mental-health-awareness/know-yourself-
better
• https://www.thewellnesscorner.com/blog/little-problems-big-stress-and-their-solutions
• https://www.thewellnesscorner.com/blog/4-common-mistakes-that-make-communication-
difficult
• https://www.thewellnesscorner.com/wellness-tv/mental-health-awareness/coping-with-
stress-and-anxiety
• https://www.thewellnesscorner.com/wellness-tv/mental-health-awareness/self-care-toolkit-
to-nourish-your-mind
About The Wellness Corner
India’s largest wellness community, 'THE WELLNESS CORNER' is offering its services with
TruWorth Wellness since 2012, serving 150+ Corporations and serviced more than 2 million
lives. Highly experienced team covering pan India operations. Secured technology-enabled
operations delivering quality user experience with data security and privacy.
The most comprehensive health benefits & wellness tech platform, The Wellness Corner
enables transformation from transactional health and wellness benefits to structured and
outcome-oriented benefits and wellness programs.
Large network of Labs, hospitals, healthcare providers, Fitness Centers, Doctors,
Pharmacies & Health Coaches for benefits fulfilment and highly discounted offers.
What We Offer
T H A N K
Y O U !
www.thewellnesscorner.com
STATEMENT OF CONFIDENTIALITY
All information contained in this document is confidential and proprietary to Truworth, and is submitted to your company
with the understanding that it will be held in the strictest confidence and will not be disclosed, duplicated or used, in
whole or in part, for any purpose other than the evaluation / understanding of the document and its related contents. The
Content, Concept and Programmes cannot be used without prior written consent and permission from Truworth Health
Technologies Pvt. Ltd

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Anger Management : Causes & Relaxation Techniques

  • 3. WHAT IS ANGER? Anger is a normal, healthy emotion, that is neither constructive nor destructive. It is perfectly normal to feel angry while you have been mistreated or wronged, anger becomes a problem when it harms yourself or others. Chronic anger that flares up out of control can leave a critical impact on your relationships, health and state of mind. 01 02 03
  • 4. What causes anger? Anger can be caused by external or internal events. Like Anger at a specific person(e.g. friend or coworker) An event (e.g. traffic) Worrying or brooding about a personal problem. Memories of traumatic or enraging events Loss of patience Personal history
  • 5. CYCLE OF ANGER 1. Triggering event 2. Negative Thought 3. Emotional Response 4. Physical Symptoms 5. Behavioral Response It can be anything that results in negative thoughts and emotional reactions. These automatic thoughts usually link the trigger to the reaction. A negative emotional reaction follows negative automatic thoughts. Your body reacts to your emotions, usually outside of your awareness. It is a response to your negative automatic thoughts, emotions or physical symptoms. It is usually an angry reaction and can result in shouting, arguing or verbally and physically attacking someone.
  • 6. CYCLE OF ANGER Mr. A is driving from point A to B. He was overtaken by another individual driving a jeep. Mr. A thinks "what a jerk.” Mr. A becomes Angry and irritated. His heartbeat increases and he starts shaking. Then he begins to yell out of his window and speeds up behind the other person in the jeep to catch him.
  • 7. V ANGER MANAGEMENT • Anger management is not about suppressing your anger. • Anger management means to be trained to handle the occurrence of any period of anger. • Anger management helps to observe and understand the triggers and will help to manage and control it with planning and strategy.
  • 8. • Materials required : pen and paper • Rate the questions on the basis of the statements given and write it down on a sheet of paper. • The rating is as follows Anger Management Scale 3 2 4 1 Not true about me Somewhat true about me A little true about me Mostly true about me
  • 9. 1. I can calm myself down when I am upset. 3 2 4 1 Not true about me Somewhat true about me A little true about me Mostly true about me
  • 10. 2. I can tell when I am beginning to get angry. 3 2 4 1 Not true about me Somewhat true about me A little true about me Mostly true about me
  • 11. 3. I can usually tell when I am about to lose my temper. 3 2 4 1 Not true about me Somewhat true about me A little true about me Mostly true about me
  • 12. 4. Before I let myself get really angry, I think about what will happen if I lose my temper. 3 2 4 1 Not true about me Somewhat true about me A little true about me Mostly true about me
  • 13. 5. When I feel myself getting angry, I try to tell myself to calm down. 3 2 4 1 Not true about me Somewhat true about me A little true about me Mostly true about me
  • 14. SCORING • Each answer category is assigned a value from 1 to 4. • Add the rating from all the 5 questions and calculate the score. If your score is Between 10 – 15 = Average In Anger Management Below 9 = Low In Anger Management Above 16 = High In Anger Management
  • 15. 4 STEPS TO ANGER MANAGEMENT UNDERSTANDING YOUR ANGER BEING SELF AWARE TAKING CONTROL TAKING ACTION
  • 16. I. UNDERSTANDING YOUR ANGER Signs of anger can be Paying attention to these signs will help you first understand and then control your anger. Physical Emotional Mental Behavioral
  • 17. THINGS TO DO TO UNDERSTAND ANGER 1) Make a note of your triggers. Maintain a diary for what sets you off. 2) Understand your cycle of anger. 3) Start mapping your cycle of anger and review it after each episode. 4) Learn how to react to situations that make you angry by changing the way you think about these events 5) Positive affirmations help. “ I am calm in my approach today.”
  • 18. II. BEING SELF AWARE 1. Recognize your warning signs. 2. Review your behavior. The diary you are maintaining will help you here. 3. Read about the myths that we have about anger. 4. Before reacting, THINK. 5. Take time to figure out what is causing you to be angry by asking yourself a series of questions each time that you feel that your temper is rising. • What is triggering me? • Why am I really getting angry? • Am I trying to control an uncontrollable person/situation? • What am I really feeling? 5 ways to be self aware
  • 19. III. TAKING CONTROL Anger is instinctual. It is an emotion that comes spontaneously and we don’t often have a choice weather we would be angry or not. HOW TO TAKE CONTROL OF YOUR ANGER? • Admit that your anger causes you problems. List these problems in the dairy that you are maintaining. • Do acknowledge that you are angry. • Identifying the problem. Write down how you can do this. • Do speak up when something is important to you. This is opposite of ‘keeping it all in.’ • Change the way you react to a situation. You can also deliberately change the way you respond. Practice these tips to control your reactions and see the difference.
  • 20. IV. TAKING ACTION • Once you realize that you are angry, or that you are about to get angry, you can start taking action through the following steps : 1. Using coping thoughts : a) Calm down first, and think this through b) Bad things/Mistakes do happen/No one says that things will go right all the time. c) There is no need to feel threatened here. d) I have no control over the people and their feelings but I have control over myself.
  • 21. 2. Acknowledge that you are angry. 3. Understand your strengths and areas of improvement. 4. Get the anger energy out - physically blow off the steam. 5. Take an action each day to create movement in your life. Remember anger management is not about getting rid of your anger, but being able to manage, it so that is it no longer a set back in your life. Work to gain insight and develop self awareness.
  • 23. 1. Deep Breathing • Take 3 slow and deep breaths, each time taking twice as long as to exhale. • As your face, neck, and shoulders become more relaxed, see if you can identify tension in other parts of your body (Your anger diary can help you to identify areas to focus on).
  • 24. • If you are feeling sad or low, it is better not to practice PMR. • It is important to find a quiet place, free of any distractions. • Avoid eating right before or immediately after PMR. • Smoking and drinking before PMR can be detrimental to one’s health. • Those who have medical problems should first consult their physician before practicing PMR. A few things to make note of before beginning: 2. Progressive Muscle Relaxation
  • 25. PMR is a 2-step procedure • Tense a muscle group for approximately 7 seconds and suddenly release the tension. Stay relaxed for 20 seconds. Repeat with the same muscle group. • Inhale slowly while tensing the muscles, and exhale while relaxing them. • Move through your body, tensing and relaxing muscle groups one at a time, as shown in the figure:
  • 26. • Sit in a quiet, comfortable space and close your eyes for a few moments. Take a few slow and deep breaths to center your attention. Close your eyes. • Imagine yourself in a beautiful location, where everything is as you would ideally have it. Some people visualize a beach, a mountain, a forest, or a being in a favorite room sitting on a favorite chair. • Imagine yourself becoming calm and relaxed. 3. Visualize yourself calm • Alternatively, imagine yourself smiling, feeling happy and having a good time. • Invoke your senses Eg. if you are on a mountain, imagine the wind blowing on your face. • Remain within your scene for five to ten minutes or until you feel relaxed. • While relaxed, assure yourself that you can return to this place whenever you want or need to relax. • Open your eyes again and then rejoin your world.
  • 27. • A quick way to manage anger is to go for a brisk walk, bike ride, or run. Or do some other form of physical activity when you feel anger growing. 4. Get moving
  • 28. Additional Sources • https://www.thewellnesscorner.com/wellness-tv/mental-health-awareness/anger- management • https://www.thewellnesscorner.com/blog/how-to-manage-your-anger • https://www.thewellnesscorner.com/wellness-tv/mental-health-awareness/know-yourself- better • https://www.thewellnesscorner.com/blog/little-problems-big-stress-and-their-solutions • https://www.thewellnesscorner.com/blog/4-common-mistakes-that-make-communication- difficult • https://www.thewellnesscorner.com/wellness-tv/mental-health-awareness/coping-with- stress-and-anxiety • https://www.thewellnesscorner.com/wellness-tv/mental-health-awareness/self-care-toolkit- to-nourish-your-mind
  • 29. About The Wellness Corner India’s largest wellness community, 'THE WELLNESS CORNER' is offering its services with TruWorth Wellness since 2012, serving 150+ Corporations and serviced more than 2 million lives. Highly experienced team covering pan India operations. Secured technology-enabled operations delivering quality user experience with data security and privacy. The most comprehensive health benefits & wellness tech platform, The Wellness Corner enables transformation from transactional health and wellness benefits to structured and outcome-oriented benefits and wellness programs. Large network of Labs, hospitals, healthcare providers, Fitness Centers, Doctors, Pharmacies & Health Coaches for benefits fulfilment and highly discounted offers.
  • 31. T H A N K Y O U ! www.thewellnesscorner.com STATEMENT OF CONFIDENTIALITY All information contained in this document is confidential and proprietary to Truworth, and is submitted to your company with the understanding that it will be held in the strictest confidence and will not be disclosed, duplicated or used, in whole or in part, for any purpose other than the evaluation / understanding of the document and its related contents. The Content, Concept and Programmes cannot be used without prior written consent and permission from Truworth Health Technologies Pvt. Ltd