The document discusses the nature of anger, outlining external and internal triggers, signs of anger, and the benefits of controlling it. It provides strategies for managing anger, such as deep breathing, confiding in trusted individuals, and seeking solutions in discussions with relevant parties. Additionally, the importance of healthy habits and forgiveness in maintaining emotional well-being and workplace relationships is emphasized.

1. IN-SERVICE
TRAINING 2023

2. Taming Ones Anger
CHELSEA S. RISMAL
Teacher II

3. “Speeak when YOU are ANGRY and
YOU will make the best speech that
you will ever REGRET “

5. ANGER
- a strong feeling of annoyance, displeasure, or
hostility. OXFORD DICTIONARY
- a strong feeling that makes you want to hurt
someone or be unpleasant because of something
unfair or unkind that has happened. – Cambridge
dictionary

6. Two things that Trigger Anger
External Anger Triggers
Internal Anger Triggers
- These are things that happen to you, others do
or events that upset you.
- Sometimes it is the things going on inside of you
that can trigger anger or other negative emotions.

7. External Anger Triggers –
- Facing a real threat physically or financially.
- Being verbally or physically attacked or assaulted.
- Being put down or disrespect in front of others.
- An interruption to your plans.
- Frustration at things that get in your way.
- Financial losses or difficulties.
- People who do things we believe are ethically or
religiously wrong.
- - Unfair situations or treatment.

8. - Things being out of our control.
- People lie to you or let you down.
- Having your things taken or damaged by others.
- Having long waits or standing in lines.
- Traffic or people getting in your way.
- Crowds.
- People talking about you.
- Not being paid what you are owed.
- People saying bad things about you.
- Being accused of things you didn’t do.
- Being given the wrong information or directions.
External Anger Triggers

9. Internal Anger Triggers
- Lack of sleep
- Being hungry or thirsty.
- Having your mind occupied with problems.
- Negative emotions, anxiety, depression.
- Feeling physically ill or having health
problems.
- Being lonely.
- Feelings of guilt or shame.
- Believing that you are not good enough or
unworthy of good things.
- Not liking yourself.

10. Signs that You are Getting Angry
•a churning feeling in your stomach
•tightness in your chest
•an increased and rapid heartbeat
•legs go weak
•tense muscles
•you feel hot
•you have an urge to go to the toilet
•sweating, especially your palms
•a pounding head
•shaking or trembling
•dizziness

11. Benefits of Controlling Anger
•Helps you communicate your needs and address them
•Improves relationships with coworkers and clients
•Reduces stress and other negative emotions
•Eliminates feelings and symptoms associated with anger
•Reduces distractions at work and allows you to focus on
your tasks better
•Improves productivity and performance
•Prevents passive aggressiveness from occurring
•Helps limit unhealthy coping mechanisms or addictive
patterns

12. How to Manage the Feeling
when You Get Angry

13. Examine your feelings of anger to determine the cause.
Often, there may be an actual issue at work that you can
resolve. Remember that anger is a normal emotion, and
you might feel it in response to something you
consciously or subconsciously view as a threat. In order
to make anger useful, it's helpful to acknowledge it and
objectively consider if it's justifiable, given the
circumstances.
Acknowledge your anger

14. When you feel anger occurring, take some deep breaths to
help calm yourself down. Deep breathing exercises help
send messages to your brain to relax and divert your
attention away from your anger. It may also help to recite
a calming phrase to yourself, count to 10 or listen to your
favorite music as a distraction.
Breathe deeply

15. Confide in someone you can trust about the
situation that made you feel angry. They may be
able to offer you advice or insight and help you
justify your feelings. It's important to be careful who
you share information with and to speak with
someone you trust to ensure privacy. Try to find
someone who's a good listener and empathetic but
Talk to someone you trust

16. If you're able to, leave the office or workplace to separate
yourself from the instance that triggered your anger. It
might help to take a brief walk to channel your energy into
something more effective. During this time, think about the
situation and brainstorm possible solutions.
Find some space

17. Ask yourself how your role model or boss would handle this
situation to get a new perspective. Try to visualize them in
your situation and think about how they'd respond. Visually
thinking about a respected individual dealing with anger
can help prevent you from responding negatively through
actions such as shouting.
Consider how someone you respect would
handle the situation

18. Once you've calmed down and can think more clearly,
schedule a meeting with the parties involved. Depending on
the status of your relationship with the individual, consider
including a third party to help mediate during the meeting.
When speaking with the other person, try to speak openly
about your feelings and seek solutions rather than
distributing blame.
Discuss your anger with the parties involved

19. While some things may be out of your control at
work, you can choose how you respond to your
circumstances. Try to be more positive in the
workplace to enhance your experience and lead to
more productive work.
Focus on being happy

20. Tips to Manage
Anger

21. Pay attention to situations that cause you to feel a
strong emotion and experience physical symptoms,
such as a pounding heart or shaking hands, so that
you can control your anger early on.
Recognize your personal triggers

22. Those who exercise, eat healthily and get
enough sleep are often better able to control
their emotions and find appropriate ways to
respond to circumstances
Build healthy habits

23. Consider writing to journal about what you're feeling and
what you initially want to say to the party involved, even
if you destroy it after writing, to help you process your
emotions in private.
Journal

24. Rather than focusing on the negative emotions from
the situation, choose to forgive the other people
involved so that you can grow from the experience
and preserve your workplace relationships.
Forgive others

25. -Neurologist claim, that every time
you resist acting on your anger,
you’re actually rewiring your brain
to be calmer ang more loving….

26. THANK YOU FOR LISTENING…..