The document provides an overview of anger management. It defines anger, discusses how anger affects the body physically, and explains common signs of anger. It also explores reasons for expressing anger and how anger can negatively impact relationships. Finally, the document outlines steps for effectively dealing with angry feelings, such as relaxation techniques and improving communication skills, and preventing angry outbursts.

1. Anger Management Why am I so angry and what can I do about it? Jamie Reed, M.Ed.

2. Executive Summary Subject Anger Management : Why Am I So Angry and What Can I Do About It? Target Audience This presentation is intended for adults with anger management issues to learn what anger is, why they get angry, and ways to prevent an anger response. Who am I? My name is Jamie Reed. I have a Bachelor of Arts in Psychology and a Masters in Counseling from Carson-Newman College. I am currently a second year student in the EDS Program in School Psychology at the University of Tennessee in Chattanooga. For the last five years, I have provided individual anger management counseling for parents and teens through contract work for the Department of Family and Children’s Services in North Georgia counties.

3. What Can You Learn? The definition of anger How anger affects you physically Understanding anger payoffs How anger can affect relationships How to deal with angry feelings effectively Steps to take to prevent an angry outburst

4. The Definition of Anger Wikipedia provided the following definition of anger: Anger is an emotional state that may range from minor irritation to intense rage. The physical effects of anger include increased heart rate, blood pressure, and levels of adrenaline and noradrenaline . [1] Some view Anger as part of the fight or flight brain response to the perceived threat of pain. [2] Anger becomes the predominant feeling behaviorally, cognitively and physiologically when a person makes the conscious choice to take action to immediately stop the threatening behavior of another outside force. [3] This definition was found at http://en.wikipedia.org/wiki/Anger , created through the use of these references: 1. " Anger definition ". Medicine.net . Retrieved on 2008 - 04-05 . 2. Harris, W., Schoenfeld, C. D., Gwynne, P. W., Weissler, A. M., Circulatory and humoral responses to fear and anger , The Physiologist, 1964, 7, 155. 3. Raymond DiGiuseppe, Raymond Chip Tafrate, Understanding Anger Disorders , Oxford University Press, 2006, pp.133-159.

5. How anger affects you physically What are some warning signs the body gives letting you know you are getting angry ? Physical signs: Heightened tension, shortness of breath, rapid heart rate, headache or stomachache, clenching your fists, sweating Emotional signs: Depression, guilt, anxiety, release through tears or yelling Other signs: Craving alcohol, cigarettes, food, or something to help you relax

6. Angry Fuming Irate Upset Mad Irritated Outraged Enraged Furious Bristling Raging Seething Words that Describe Feelings of Anger

7. Danger! Danger! Danger! “ There’s nothing wrong with occasional, moderate anger. It creates no lasting harm. But chronic, sustained anger can be a serious problem. By keeping the body in a constant state of emergency, chronic anger can contribute to hypertension, heart disease, and increased mortality from all causes” (McKay & Rogers, 2000, p. 10). Shekelle and his associates completed the Western Electric Study in 1983. “Of the 1,877 men studied in Chicago, those who scored high on a hostility scale were one and a half times more likely to have a heart attack than men who had lower hostility scores” (McKay & Rogers, p. 11)

8. Anger Payoffs Why express anger? Everyone releases anger in their own way to meet their own needs. Expressing anger might allow you to manipulate and control others through aggressive and intimidating behavior. Expressing anger releases tension. Expressing anger can reduce stress. Expressing anger can hide emotional pain. Expressing anger gets attention. Expressing anger can be used for punishment and revenge.

9. How Does Anger Affect Relationships? Anger can result in domestic violence. People who are around the angry person tend to shut down in order not to anger that person. Others get their feelings hurt. Other people become defiant, become indifferent, avoid you, or lose respect for the angry person.

10. Improve communication skills Communication is a two-way process. In successful communication, the sender is clear and accurately conveys the message he is trying to send, then the receiver clearly understands the message. Miscommunication occurs if the sender does not send a clear message or the receiver does not understand the message being sent by the sender.

11. Establish Healthy Boundaries for Your Anger When your anger becomes too intense, stop and walk away. For example, if the anger seems to be a 7 or more on a 10-point scale, STOP! Physical violence is never acceptable. Set a limit on how much anger will be expressed toward a loved one. Respect needs to be mutual. Yelling is not necessary to get your point across. Let the other person have the last word. Call a timeout so the discussion can be resumed when everyone is more rational. (Gentry, pp. 308-309)

12. The following are steps to successful communication within a family or group: Everyone in the conflict be included. Allow everyone time to calm down if needed. Use neutral language. No name-calling. E ach person’s request needs to be considered and each person’s opinion needs to be heard. Everyone should use active listening skills. Generate new solutions to resolve the conflict. Use humor. Discuss each idea. Vote or agree on a solution before the issue is considered resolved.

13. How to deal with angry feelings effectively Identify stressors and learn stress-management techniques and relaxation skills. Take steps to establish real communication skills. Identify the emotional baggage from childhood issues. Learn to recognize your body’s reactions to anger. Learn to state your true feelings. Attempt to see things from the other person’s perspective.

14. The following are some steps you can take to prevent an angry outburst:

15. Watch this following YouTube video to learn about the three R’s: 1. Relax 2. Rethink 3. Redirect

16. Create Coping Thoughts Create coping thoughts and use these thoughts to stay in control of anger. Coping thoughts can help a person to stay calm and relaxed. Some thoughts could be: take a deep breath and relax, I can manage this because I’m in control, I don’t have to take this so seriously, I can get through this. Commit to using these thoughts whenever there are feelings of anger, as this is a tool that can be effective in maintaining control of anger and aggression. Think of situations that provoke anger and plan a coping response for these in advance. (McKay & Rogers, pp. 71-82)

17. Watch this following YouTube video to learn ways to eliminate anger:

18. Multimedia Controlling Anger – A Healthy Action Minute http://www.youtube.com/watch?v=tvcaVWbhmSA Anger Management – Eliminate Anger, Don’t Just Control It http://www.youtube.com/watch?v=rhTMEh2FqMg

19. For Further Reading Recommended Websites Controlling Anger – Before It Controls You This is a topic covered at the American Psychological Association website. This web page explains what anger is, goals of anger management, and strategies for controlling anger. http://www.apa.org/topics/controlanger.html Testing Your Anger Control Questionnaire An anger questionnaire provided at the Outlook Associates of New England website. With this questionnaire, answer statements with time frames varying from never to always in order to determine your anger score. http://www.outlookassociates.com/angermgmt/angerquestionnaire/default.htm The Alberta Alcohol and Drug Abuse Commission (AADAC) website offers the following: complete your own anger management plan: http://www.aadac.com/124_1128.asp create a plan for dealing with challenging situations: http://www.aadac.com/124_1123.asp provides a true/false anger questionnaire: http://www.aadac.com/124_1129.asp Wikipedia: Anger This web page provides a definition of anger, discusses causes of anger, reveals philosophical and religious perspectives on anger, provides ways to deal with anger, and notes how anger can be strategic. http://en.wikipedia.org/wiki/Anger Books Referenced Anger Management for Dummies Gentry, W. D. (2007). Anger Management for Dummies. Indianapolis, Indiana: Wiley Publishing, Inc. The Anger Control Workbook McKay, M., & Rogers, P. (2000). The Anger Control Workbook. Oakland, California: New Harbinger Publications, Inc.

20. This presentation created by Jamie Reed, M.Ed. 04/23/2008 [email_address]