This document provides information and activities from the British Association of Anger Management's (BAAM) "Keep Your Cool Kit" for managing anger. The kit includes a rage gauge for assessing anger levels, anger management rules and calming strategies. It outlines a conflict clearing process for resolving issues with others in a constructive way by stating one's feelings, wants and willingness to improve. The document encourages participation in National Anger Awareness Week by using the rage gauge in small discussion groups to address anger issues.
How to Control Your Anger: Anger Management Techniques for BeginnersJoan Mullally
Discover what anger management is and how you can use it to prevent your anger from running away with you and causing problems in your career and personal life.
How to Control Your Anger: Anger Management Techniques for BeginnersJoan Mullally
Discover what anger management is and how you can use it to prevent your anger from running away with you and causing problems in your career and personal life.
If you have a problem with anger you've probably got people on your case telling you that you should do Anger Management training. If you're resisting the advice this presentation covers the benefits to you in getting your anger under control. There is strong evidence that frequent and / or intense anger does you physical harm. Plus it's impossible to be happy and angry at the same time. Learning Anger Management allows you more time to feel enjoyable emotions. If you're not happy ... change something.
In the current competitive environment we get hit by pressures from all quarters. Controlling on our anger helps us to build the positive attitude to handle all pressures.
Dear All,
Do you get angry often in your life that makes you loose focus on what is right and wrong? Is there been a time that you failed to see reason because you were very angry at something or someone? Do you scream at your spouse / children / friends / subordinates when you are angry? Welcome to the party - you are one among millions who are victims of this much devastating emotional volatility which is as good as a human bomb ready to explode any time!
Let me share with you this PPT on " How to stop getting angry ". Please do let me have your comments on the same.
With best regards
Shamim
What to do when you are ANGRY!
A practical workshop for kids on managing anger.
Conducted as part of CHAMPS year long programme on Life Skills for 10-12 year kids at Margao, Goa, India.
Covers below Anger-Dousing Methods in detail:
#1 Take a Break
#2 Think Cool Thoughts
#3 Release ANGER Safely
-Active Method: Physical Activity
-Slowing Down Method: Breathe, Stretch
#4 Work It Out or Just Let Go
–Be Flexible
–Compromise
Good Afternoon Jeff: This is for Milestone #2, will be using next Wednesday in my classes. Used Slideshare and incorporated a ppt for that class.
Regards,
Chief Knedler
If you have a problem with anger you've probably got people on your case telling you that you should do Anger Management training. If you're resisting the advice this presentation covers the benefits to you in getting your anger under control. There is strong evidence that frequent and / or intense anger does you physical harm. Plus it's impossible to be happy and angry at the same time. Learning Anger Management allows you more time to feel enjoyable emotions. If you're not happy ... change something.
In the current competitive environment we get hit by pressures from all quarters. Controlling on our anger helps us to build the positive attitude to handle all pressures.
Dear All,
Do you get angry often in your life that makes you loose focus on what is right and wrong? Is there been a time that you failed to see reason because you were very angry at something or someone? Do you scream at your spouse / children / friends / subordinates when you are angry? Welcome to the party - you are one among millions who are victims of this much devastating emotional volatility which is as good as a human bomb ready to explode any time!
Let me share with you this PPT on " How to stop getting angry ". Please do let me have your comments on the same.
With best regards
Shamim
What to do when you are ANGRY!
A practical workshop for kids on managing anger.
Conducted as part of CHAMPS year long programme on Life Skills for 10-12 year kids at Margao, Goa, India.
Covers below Anger-Dousing Methods in detail:
#1 Take a Break
#2 Think Cool Thoughts
#3 Release ANGER Safely
-Active Method: Physical Activity
-Slowing Down Method: Breathe, Stretch
#4 Work It Out or Just Let Go
–Be Flexible
–Compromise
Good Afternoon Jeff: This is for Milestone #2, will be using next Wednesday in my classes. Used Slideshare and incorporated a ppt for that class.
Regards,
Chief Knedler
The emotion, of anger is something we encounter in our dealings with others and as a reaction to certain events. Knowing if how we respond when we are angry is appropriate or if we need to master some anger management techniques can sometimes be difficult to determine, partly because it is human nature to reject the notion that we may have a problem with how we behave. Your first clue may be hearing some of these phrases from those around you: “You need to watch your temper buddy!!” …
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Anger often considered as a bad emotion is a healthy, human emotion. It helps in reducing stress while balancing your physical and emotional distress but losing control of your actions after getting angry is the stage where things slip out of your hands. Anger management can refer to a psycho-therapeutic program that can help you in anger prevention and control. These slides cover the introduction or definition of anger, causes of anger, anger cycle, the ways to understand your anger, relaxation technique to manage anger, etc. to give you a better understanding of it...
Anger is one of the most disastrous emotions. It leads to destruct the relationships, intimidates co-workers, and leads to develop the bad feelings. In this presentation we will show some tips for how to control anger?
A lot of us go through a lot of experiences but aren't sure of how to deal with them, how to overcome them. I've just jotted down how I believe one can go through situations as hard as it gets. Even if it's an impossible situation, one can always get through it. No matter what. Hope this helps.
3. 1. INTRODUCTION
National Anger Awareness Week the British Association of
Anger Management (BAAM) presents this innovative KEEP
YOUR COOL KIT which can be used by individuals,
organisations, families, schools and other groups. This kit
consists of anger management activities, as well as tips on
handling anger appropriately and calming strategies for
defusing difficult situations. Please feel free to email or make
copies to pass this on to others. You can also download
further information from our website:www.angermanage.co.uk
4. DEFINING THE RAGE GAUGE
The Rage Gauge is a simple four-stage process for
highlighting anger issues and exploring ways to release this
emotion.
The Rage Gauge teaches users to express anger and deal
with it in appropriate, healthy and positive ways.
We would appreciate your participating in National Anger
Awareness Week by holding your own Rage Gauge sessions.
Whether you are in the office, at school or at home, follow
these simple steps to tackle your anger head on.
5. STEPS TO TACKLE YOUR ANGER
1. Identify a small group of about 6 to 8 people, to meet at least once a
day for approximately 15 to 20 minutes during Anger Awareness
Week.
2. Have everyone read the Keep Your Cool tips in detail before
beginning the meeting, and have the instructions available at all times.
3. Ask everyone in the group to identify whether:
(a) They feel angry with someone in the group at this moment.
(b) There is anyone they feel angry with in their lives at this moment.
(c) Their anger is getting in the way of their learning, working or
relating.
6. 4. Using the Rage Gauge, simply follow these procedures to explore in
detail any issues that arise between people.
5. If for example, Alistair is angry with Brad, the procedure would go
something like this –
Alistair : “Can I share my feelings with you and will you please listen
without interrupting me?”
Brad needs to agree to this. Alistair can ask for feedback at the end of the
process.
Note to Brad - Just listen and don’t take anything personally, see the 6th
rule of anger management.
7. RAGE GAUGE
REACTION: identify what it is you are reacting to in someone else’s behaviour.
ANGER: identify how angry you are on a scale of one to three, and indicate this.
(1) Simmering___ (2) Cooking___ (3) Boiling___
Say, for example: I am simmering with anger or I am cooking with anger,
or I am angry with you…..
GRUDGE: are you holding onto a grudge or can you let go?
If you are feeling angry and you are holding onto a grudge, then tell the other person.
Example:
My opinion of you___is that you are treating me with disrespect.
My opinion of you___is that you don’t care for me, etc…
Note: If you do not feel angry with the person, LET GO!
EXPRESS: what you want from the person if you are holding a grudge.
Example: What I want is___ for you not to speak to me this way___
What I want is___ for you to stop being nasty to me___
What I want is___ for you to listen to what I say, ___etc…
Always say: Thank you for listening to me.
8. RULES OF ANGER MANAGEMENT
1. STOP, THINK, AND TAKE A LOOK AT THE BIGGER PICTURE
This rule is about time management. Time management is about creating time to
think about the consequences between the event and the reaction.
2. IT’S OKAY TO HAVE A DIFFERENT OPINION
Opinions are not facts! They are only what YOU think.
3. LISTEN CAREFULLY
Use LOVE to listen:
LEARN In order to learn, listen
OBSERVE Observe the other person’s body language
VERIFY Verify and clarify information
EMPATHISE Keep your heart open at all times
9. 4. USE YOUR SUPPORT NETWORK
A support network is a group of people you can call on when you need to talk to
someone so your anger doesn’t get out of control.
5. KEEP A JOURNAL
This is a powerful way of not internalising your anger. Your journal can be used as
and when you need to. Record how you feel about what happened, and your views
on a problem. By using your journal it will bring clarity to the situation.
6. DON’T TAKE ANYTHING PERSONALLY
Nothing others do or say is because of you. What others do and say is a projection of
their own reality onto yourself. When you are immune to the opinions, projections,
behaviours and actions of others, you will not be a victim of needless suffering any
longer!
10. CALMING STRATEGIES
• Breathe deeply, count to 7 on the in breath and 11 on the out breath.
• Remind yourself to “KEEP YOUR COOL”.
• Remove yourself from the situation physically and emotionally if possible.
• Count backwards from 20 to 1.
• Go for a walk, ideally in a park or open space.
• Visualise yourself in a calm tranquil place, e.g. sea or mountains, for about 2
minutes.
• Let go of any expectations you might have.
• Remember life is unfair!
• Do yoga, meditation, swimming or some other relaxation programme, good for de-
stressing.
• Take up a relaxing hobby, e.g. gardening.
• Relax in a bath whilst listening to chilled music.
• Listen or dance to soothing music.
• Inhale relaxing aromatherapy oils, e.g. lavender.
11. CLEARING PROCESS
Every time that you feel angry with another person, you can either express your
feelings, which triggers a reaction in the other person, or not express your anger,
which then builds up inside you until eventually you explode. You are in conflict
with that person (grudge) and will remain so until you can resolve matters with
them.
If this is not done (i.e. resolution is not reached) it is likely that you will remain
resentful or hostile towards them. This serves no-one and only keeps your anger
alive. Often when it comes to expressing our anger to others, there is fear about how
to express it in such a way that it is clean, healing and empowering for both
ourselves and others.
Using our basic clearing process, you will find that even in the most difficult and
challenging situations you can confront someone without this developing into a
serious drama.
12. This approach is simple and powerful. Use it in an angry situation but remember:
practice makes perfect. You will become more comfortable with this approach the
more you use it.
Before starting the clearing process with someone please make sure that you
consider the following:
1. Be certain about the facts relating to the conflict.
2. Practice the clearing process with a good friend (your support person). This allows
time to explore your own projections before doing a clearing with another person.
3. Be aware that this clearing is more about you than about them. (It gives you the
opportunity to open your heart to the other person.)
4. IMPORTANT - The other person does not need to justify their behaviour to you.
13. 5. Tell the person that all you want them to do is just listen to you.
6. Offer them the opportunity to give you feedback at the end of the clearing process.
7. IMPORTANT - Give yourself enough time to do the clearing and ask the person
how much time they have available to do this process.
8. Do not be attached to an outcome, sometimes the process will not go the way you
want it to.
CLEARING PROCESS:
Always start your sentence by saying....
I feel angry with you!
Because I have asked you ten times to take the rubbish out!
What I want is when I ask you once to do something and you say “yes”, please do it!
What I am willing to own/ admit about my behaviour is: often I do not follow
through on the commitments that I make.
14. WHAT TO DO NEXT
If you would like BAAM to run anger management programmes for you
in the near future, please do not hesitate to call us.
You can also attend our anger management programmes.
Call our national number 0845 1300 286
Email: info@angermanage.co.uk
Website www.angermanage.co.uk