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Anger Management triggers relaxation tec
- 1. Anger Management People who fly into a rage always make a bad landing. -Will Rogers
- 2. Content • Introduction • Vicious circle of anger • How You Feel (Emotional Signs) • Skills needed in dealing with your anger • Difference between anger and aggression • Five-Step Approach to Managing Anger • Relaxation techniques • Summary
- 3. Introduction • Anger management is the process of learning to recognize signs that you're becoming angry, and taking action to calm down and deal with the situation in a positive way.
- 5. Vicious circle of anger
- 6. How you feel Anger or rage Irritable at the slightest thing Restless On edge uptight Flashes of rage
- 7. How You Feel (Emotional Signs) • Sadness • Irritability • Guilt • Resentment • Feeling Like You Need To Hurt Someone • Needing To Be Alone • Needing To Isolate One’s Self • Numbness
- 8. What happens to your body (Physical) • Heart pounds, races, skips a beat • Chest feels tight • Stomach churns • Breathing Difficult • Legs go weak Tense • muscles Go very hot • Having to go to the toilet Sweating • Head buzzing, pounding
- 9. What happens to your body (Physical signs) • Fast heart beat • Sweating • Shaking • Clenched jaws • Clenched fists • Fast breathing • Headaches • Stomach aches
- 10. What you do (Behavioural signs) • Snappy and irritable behaviour • Shout and argue • Hit out • Leave the situation • Throw/hit an object, slam door, etc • Attack someone • Say something unkind • Cry • Push someone • Do nothing, bottle it up • Get drunk/smoke/take drugs • Hurt yourself
- 11. Impact of anger (Mental Signs) • Difficulty Concentrating • Obsessing On The Situation • Thinking Vengeful Thoughts • Cynicism
- 12. Controlling the physical symptoms of anger • Reducing physical symptoms • Controlling breathing • Controlling angry behaviours • Stress less lifestyle • Communication • Long term beliefs
- 14. Causes of Anger • Outside (people event) • Inside (thoughts, worries, memories) • Thinking Errors Taking things personally Ignoring the positive Perfectionism Black and white thinking
- 15. Skills needed in dealing with your anger 1. Identify a range of feelings including anger 2. Identify aggressive acts by self and others 3. Identify the potential consequences to self and other from these aggressive acts 4. Identify self-destructive behavior 5. Identify thoughts prior to aggressive acts 6. Identify internal cues to feelings of anger 7. Develop coping mechanisms for dealing with anger 8. Express anger without loss of control
- 16. Identify a range of feelings including anger • Embarrassment • Excitement • Disappointment • Jealousy • Fear • Helpless • Sadness • Left-out
- 17. I am in charge of my own feelings • I own my feelings • It is okay to feel angry • Anger is part of being human • I learn how to express my anger in helpful ways
- 18. Identify aggressive acts shown by self and others • Throw something • Kick someone or something • Get in someone’s face • Shoving, grabbing, hitting • Break something • Call someone names • Give someone a dirty look • Silent treatment • Get others to “gang up” • Spread rumors
- 19. I choose to feel good about myself through expressing my feelings 1. I express angry feelings in ways that are fair to others and me 2. I use fair words…e.g. “I feel when you”
- 20. The more I learn to take care of my anger the more powerful I become • I need to control what I do with my anger • I control how I let my anger out • I practice cooling off • I watch my thoughts
- 21. Difference between Anger and Aggression Anger • Anger is an emotion • It is ok to be angry Aggression • Aggression is acting out inappropriately and is not ok • Learn to check your aggression and express your anger appropriately
- 22. Ways to Keep Cool 1. Get exercise every day. 2. Eat right. 3. Get enough sleep. 4. Learn to relax. 5. Know your feelings. 6. Write about those feelings.
- 23. Ways to Keep Cool 7. Find a quiet place. 8. Take a time out. 9. Find fun distractions. 10. Make good decisions about what you see and hear. 11. Choose friends who make you feel good. 12. Learn to forgive and forget.
- 24. Identify potential consequences of your anger to others and yourself • Physical harm to someone or self • Destruction of property • Loss of family/friends • Loss of job • Loss of social privileges • Going to jail • Getting a bad reputation
- 25. Identify self-destructive behavior • Negative self-talk • Blaming everyone else • Taking everything personally • Assuming • Overeating, drinking • Driving recklessly • Taking drugs • Looking for fights • Feeling outraged
- 26. I stop blaming others and myself • Blaming only keeps people upset • Blaming is a way of not respecting people • I express my feelings and then try to work things out
- 27. Identify thoughts prior to aggressive acts • You did that on purpose… • You wanted to hurt me… • You deserve this… • You never even asked me… • You’re being unreasonable… • You think you’re so good… • I’ll show you… • You started it… • There’s no justice…
- 28. Identify internal cues to feelings of anger • Stomach gets tight/upset • Heart is beating faster • Clenching fists • Feel myself getting flushed • Pressure on my temples • Sweaty palms • Clenched jaw
- 29. I don’t have to hold on to my anger • I find ways to let it go • I talk about hurt and angry feelings • I look for someone to discuss my anger • I discuss my words and actions that hurt others
- 30. Steps to taming anger • Know what pushes your buttons • Know your body’s anger signs • Stop and think! • Cage your rage…it’s your choice • Decide what to do
- 31. I take power • I stand up for myself and others being hurt • I learn to defeat negative self-talk • I feel good about learning about myself • I am strong when I use fair and firm words instead of fists
- 32. I remember that people are precious • I watch my thoughts, words, and actions • I stop hurting people with my words and actions • I take ownership of the hurtful things I do and say • “Bullying” hurts everyone
- 33. Five-Step Approach to Managing Anger • Identify the problem (self-awareness) • Think of potential solutions before responding (self- control) • Consider the consequences of each solution (think it through). • Make a decision (pick one of your options). • Check your progress.
- 34. Other ways to reduce anger • Exercise • Listen to music (with your headphones on) • Write down your thoughts and emotions • Draw • Meditate or practice deep breathing • Talk about your feelings with someone you trust • Distract yourself
- 35. Coping Thoughts • Walk away • Exercise • Talk to someone who you are not feeling angry with • Distract yourself • Count 10 breaths • Write about it • Come back and deal with it later when you feel calm
- 37. Relaxation techniques • Breathing Exercises • Meditation • Progressive Muscle Relaxation (PMR) • Visualization • Music • Art and Crafts
- 39. Blowing Off Some Steam • Screaming • Physical Activity • Pillow Punching • Writing • Singing
- 41. Mental Script for Anger Control • Calm Down First, And Think This Through. • I Am Capable Of Managing This Situation. • It’s Alright To Be Upset • Damage Control/ • Solution-focused Mode). • Bad Things/ • Mistakes Do Happen/ • Nothings Says That Things Will Go Right All The Time. • I Have Managed Anger Successfully Before And I Will Again.
- 42. Summary 1. Calm down 2. Name the problem 3. Find solutions 4. Pick the best solution 5. Congratulate yourself 6. Evaluate the solution 7. Make changes if necessary
- 43. ACTIVITY
- 44. Symptoms of Anger • How do you know when you are angry? All of us have symptoms of anger – physical and mental signs that tell us we are angry.
- 45. Physical signs Mental Signs Other signs Fast heart beat Problems concentrating Yelling Sweating Confusion Swearing Shaking Memory problems Withdrawing from others Clenched jaws Thoughts of doing harm Throwing things Clenched fists Angry thoughts Pacing Fast breathing Irritability Headaches Short tempered Stomach aches Upset feeling in the stomach Tight chest Tense muscles Frowning, scowling Red face
- 46. Show in this diagram where you experience anger by shading or circling the area or writing words.
- 47. Questions About Your Anger • How do you know when you are angry? _____________________________________ _____________________________________ _____________________________________ _____________________________________
- 48. Questions About Your Anger • Where in your body do you feel anger? List your physical signs of being angry. _____________________________________ _____________________________________ _____________________________________ _____________________________________
- 49. Questions About Your Anger • What is the first sign of anger you notice? List your early warning signs that tell you when you are starting to become angry. _____________________________________ _____________________________________ _____________________________________ _____________________________________
- 50. Questions About Your Anger • What makes you angry? List all the things you can think of... all the way from small annoyances to big problems. _____________________________________ _____________________________________ _____________________________________ _____________________________________
- 51. Questions
- 52. Milestones