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Anger Management

The document discusses anger, its causes and effects, and strategies for managing anger. It explains that anger is a natural human experience that varies in intensity and can cause problems if excessive. It then outlines awareness of triggers and underlying emotions, changing one's mindset, communicating calmly, relaxation techniques, stress relief activities, and seeking help from others as ways to manage anger.

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12 views

Anger Management

The document discusses anger, its causes and effects, and strategies for managing anger. It explains that anger is a natural human experience that varies in intensity and can cause problems if excessive. It then outlines awareness of triggers and underlying emotions, changing one's mindset, communicating calmly, relaxation techniques, stress relief activities, and seeking help from others as ways to manage anger.

Uploaded by

mailninakon
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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ARE YOU ANGRY?

Understanding and Dealing with Anger


Anger
● A natural human experience

● Emotional state that varies in intensity

● If excessive, it can cause problems (physically,


emotionally, mentally).

● People respond to anger in different ways.


● It can bring out both positive and negative
outcomes.
Anger
● If unmanaged, anger can lead
to different illnesses.
● Red flag: Getting angry on a
frequent basis or once it puts a
strain on your relationships →
intervention
Anger Management
● Is how we deal or handle situations that causes
us to get angry.
● Everyone can benefit from learning anger
management skills.
How do we go about it?
1. AWARENESS
● What makes you angry? (TRIGGERS)
● What are you really angry about? Is the
intensity of your anger appropriate for the
situation?
● Is your anger masking another emotion? Fear?
Anxiety? Hurt? Shame? An underlying health
problem? Is it a reaction you learned as a
child?
● How does anger feel in your body?
How do we go about it?
2. Mindset
● Changing the way you think about the
situation → Shifting your perspective

3. Communicate

● Expressing your anger in a healthier way


You can choose to control how you express your anger (others won’t respect you if
you curse, yell, or use violence - and you are too important to let situations control
you).
Speak calmly when disagreeing.
If you are about to lose control - count to “10” slowly, breathe deeply, and walk away
if necessary.

Set limits on how long you choose to be angry - then do something nice for yourself

When you disagree with someone, stick to the present issue (and avoid dredging up
past hurts)

Criticize someone’s behavior, not their character


How do we go about it?
4. Relax
- Breathe deeply, from your diaphragm; breathing from your chest won’t relax you.
Picture your breath coming up from your “gut.”
- Slowly repeat a calm word or phrase such as “relax,” “take it easy.” Repeat it to
yourself while breathing deeply.
- Use imagery; visualize a relaxing experience, from either your memory or your
imagination.
- Nonstrenuous, slow yoga-like exercises can relax your muscles and make you feel much
calmer.
Other strategies
Get active
Avoid drugs and alcohol.
Talk it out.
Keep a journal.
A new perspective.
Find humor in situations.
Listen.
Emotional Firefighters
Thank you!
References:
• Akbaş E, Yiğitoğlu GT. The effect of solution-focused approach on anger management and violent behavior in adolescents: A
randomized controlled trial (https://pubmed.ncbi.nlm.nih.gov/36428044/). Arch Psychiatr Nurs. 2022 Dec;41:166-174.
Accessed 7/26/2023.
• American Psychological Association. Controlling anger before it controls you. (https://www.apa.org/topics/anger/control)
Accessed 7/26/2023.
• Child Mind Institute. Angry Kids: Dealing With Explosive Behavior (https://childmind.org/article/angry-kids-dealing-with-
explosive-behavior/). Accessed 7/26/2023.
• Fernandez E, Johnson SL. Anger in psychological disorders: Prevalence, presentation, etiology and prognostic implications
(https://pubmed.ncbi.nlm.nih.gov/27188635/). Clin Psychol Rev. 2016 Jun;46:124-35. Accessed 7/26/2023.
• Fuller JR, Digiuseppe R, O'Leary S, Fountain T, Lang C. An open trial of a comprehensive anger treatment program on an
outpatient sample (https://pubmed.ncbi.nlm.nih.gov/20420758/). Behav Cogn Psychother. 2010 Jul;38(4):485-90. Accessed
7/26/2023.
• Mento C, Rizzo A, Muscatello MRA, Zoccali RA, Bruno A. Negative Emotions in Skin Disorders: A Systematic Review
(https://pubmed.ncbi.nlm.nih.gov/32952965/). Int J Psychol Res (Medellin). 2020 Jan-Jul;13(1):71-86. Accessed 7/26/2023.

• Cleveland Clinic. https://my.clevelandclinic.org/health/treatments/12195-anger-management#overview. Retrieved 02/15/2024

• WebMD. https://www.webmd.com/mental-health/anger-management. Retrieved 02/15/2024

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