“CONTROL your ANGER before your

ANGER CONTROLS you”

Activity 1: What makes you angry?
 Together with your groupmates, think of
the different reason, circumstances, and
events that makes you angry most of the
time. Allow each member to share one
reason. From among all the answer,
choose top 3 of the most reasons that
trigger anger.
 Have someone report the work of the
group in front. (2 minutes per group)
TRIGGERS YOUR ANGER:
 LACK OF MONEY
 ANNOYING PERSON
 BAD WEATHER
 POOR HEALTH
 UNEXPECTED EVENT
 ANGER
 is an emotional component of an instinctive
physiological reaction. It is also an inner signal
that something may be wrong.
Type 1: Assertive Anger
 is the most constructive type of anger
expression. If this is your type of anger, you
use feelings of frustration or rage as a catalyst
for positive [Link] express your anger in
ways that create change in the world around
you – without causing distress or
destruction.
 Type 2: Behavioral Anger

 is expressed physically, and is usually

aggressive
 you may feel so overwhelmed by your
emotions that you lash out at the object
of your rage. This might involve physically
attacking someone, or breaking or
throwing things.
 Type 3: Chronic Anger

 is an ongoing, generalized resentment of

other people, frustration with certain
circumstances, and anger towards oneself
 it’s characterized by habitual irritation: the
prolonged nature of this type of anger can
have profoundly adverse effects on one’s
health and wellbeing.
 Type 4: Judgmental Anger

 is usually a reaction to a perceived

injustice or someone else’s shortcoming.
Although judgmental anger assumes a
morally superior stance of justified fury, it
may alienate potential allies by invalidating
their difference of opinion.
 Type 5: Overwhelmed Anger
 is an uncontrolled type of anger
 it is usually occurs when we feel that a
situation or circumstances are beyond our
control, resulting in feelings of hopelessness
and frustration
 this type of anger is common when we’ve
taken on too much responsibility, or
unexpected life events have overthrown our
usual capacity to cope with stress
Type 6: Passive-aggressive Anger
 is an avoidant type of anger. may be
expressed verbally, as sarcasm, pointed
silence or veiled mockery, or physically in
behaviour such as chronic procrastination
at work
 who express anger passively aren’t even
aware that their actions are perceived as
aggressive – this can have dire personal and
professional outcomes.
 Type 7: Retaliatory anger

 is usually an instinctual response to being

confronted or attacked by someone else
 is motivated by revenge for a perceived
wrong.
 often aims to intimidate other people by
asserting control over a situation or
outcome, yet may only serve to escalate
tensions.
 Type 8: Self-abusive Anger
 is a shame-based type of anger.
 If you’ve been feeling hopeless, unworthy,
humiliated or ashamed, you might
internalize those feelings and express anger
via negative self talk, self-harm, substance
use, or eating disordered behavior.
 Alternatively, you may find yourself lashing
out at those around to mask feelings of low
self-worth, increasing your sense of
alienation.
 Type 9:Verbal Anger

 less dangerous than behavioral anger, but

it can be a form of emotional and
psychological abuse that deeply hurts the
target of one’s anger.
 express as furious shouting, threats,
ridicule, sarcasm, intense blaming or
criticism. If you’ve lashed out at someone
verbally it’s common to feel ashamed,
apologetic and regretful afterwards.
 Type 10:Volatile Anger
 seems to come out of nowhere:
 very quick to get upset about perceived
annoyances, both big and small.
 Once you’ve impulsively expressed your
anger, you often calm down just as quickly.
 Unfortunately volatile anger can be
incredibly destructive, as those around
you may feel they need to walk on
eggshells for fear of triggering your rage.
Activity 2: The consequence of my
out-of-control anger.
 Together with your group, share to them
the worst negative effect that happened
to you or that you face when the anger
has control you already. Have each
member share one. Then from all the
answer choose top three negative effect/
consequence of your anger.
 Have someone from the group report the
output in front (2 minutes per group)
 The Consequences Of
Out-of-control Anger

• Out-of-control anger hurts your physical

health. Constantly operating at high levels of
stress and anger makes you more susceptible
to heart disease, diabetes, a weakened immune
system, insomnia, and high blood pressure.
 Out-of-control anger hurts your
mental health. Chronic anger
consumes huge amounts of mental energy,
and clouds your thinking, making it harder
to concentrate or enjoy life. It can also
lead to stress, depression, and other
mental health problems.
 Out-of-control anger hurts your
career. Constructive criticism, creative
differences, and heated debate can be
healthy. But lashing out only alienates your
colleagues, supervisors, or clients and
erodes their respect.
 Out-of-control anger hurts your
relationships with others. It causes
lasting scars in the people you love most
and gets in the way of friendships and
work relationships. Explosive anger makes
it hard for others to trust you, speak
honestly, or feel confortable—and is
especially damaging to children.
The Goal Of Anger
Management
 Many people think that anger management is
about learning to suppress your anger. But never
getting angry is not a good goal
 The true goal of anger management isn’t to
suppress feelings of anger but rather to
understand the message behind the emotion and
express it in a healthy way without losing control.
 Mastering the art of anger management takes
work, but the more you practice, the easier it will
get. And the payoff is huge. Learning to control
your anger and express it appropriately will help
you build better relationships, achieve your goals,
and lead a healthier, more satisfying life.
 You might think that venting your anger is
healthy, that the people around you are
too sensitive, that your anger is justified,
or that you need to show your fury to get
respect. But the truth is that anger is much
more likely to damage your relationships,
impair your judgment, get in the way of
success, and have a negative impact on the
way people see you. That’s where anger
management comes in.
 HEALTHY ANGER
• is deliberate, proportional, and responsive to a
clear and present need. Healthy anger is a
powerful tool of human survival and
adaptation. It is functional and in the service of
valid goals. Anger becomes dysfunctional when
it works against our best interests or our
higher values.
Activity 3: How can I cope-up with
my anger?
 Together with your group, suggest and
discuss ways on how one can overcome
their anger. Let every member share their
thoughts. From all the answer choose the
top 3 best ways and suggestions.
 Have someone report the output in front
( 2 minutes per group)
TIPS TO MANAGE ANGER
Tip 1: Explore What's Really
Behind Your Anger
 Anger problems often stem from what
you’ve learned as a child. If you watched
others in your family scream, hit each
other, or throw things, you might think
this is how anger is supposed to be
expressed. Traumatic events and high
levels of stress can make you more
susceptible to anger as well.
 Clues That There's More To Your
Anger Than Meets The Eye
[Link] have a hard time compromising.
[Link] have trouble expressing emotions
other than anger.
[Link] view different opinions as a personal
challenge.
Tip 2: Be Aware Of Your Anger
Warning Signs And Triggers

 Anger is a normal physical response. It

fuels the “fight or flight” system of the
body, and the angrier you get, the more
your body goes into overdrive. Becoming
aware of your own personal signs that
your temper is starting to boil allows you
to take steps to manage your anger
before it gets out of control.
a. Pay Attention To The Way Anger
Feels In Your Body
 Knots in your stomach
 Clenching your hands or jaw
 Feeling clammy or flushed
 Breathing faster
 Headaches
 Pacing or needing to walk around
 "Seeing red"
 Having trouble concentrating
 Pounding heart
 Tensing your shoulders
B. Identify The Negative Thought
Patterns That Trigger Your
Temper
 anger problems have less to do with what
happens to you than how you interpret and
think about what happened.
Common negative thinking patterns that
trigger and fuel anger include:
1. Overgeneralizing. For example, "You ALWAYS
interrupt [Link] NEVER consider my needs.
EVERYONE disrespects me. I NEVER get the credit I
deserve."
2. Obsessing on "shoulds" and "musts." Having a
rigid view of the way things should or must be and
getting angry when reality doesn't line up with this
vision.
3. Mind reading and jumping to conclusions.
Assuming you "know" what someone else is thinking or
feeling—that he or she intentionally upset you, ignored
your wishes, or disrespected you.
4. Collecting straws. Looking for things to
get upset about, usually while overlooking or
blowing past anything positive. Letting these
small irritations build and build until you
reach the "final straw" and explode, often
over something relatively minor.
5. Blaming. When anything bad happens or
something goes wrong, it's always someone
else's [Link] blame others for the things
that happen to you rather than taking
responsibility for your own life.
C. Avoid People, Places, And That
Situations Bring Out Your Worst
 Stressful events don’t excuse anger, but
understanding how these events affect you
can help you take control of your
environment and avoid unnecessary
aggravation.
Tip 3: Learn Ways To Cool Down

 Once you know how to recognize the

warning signs that your temper is rising and
anticipate your triggers, you can act quickly
to deal with your anger before it spins out
of control.
 QUICK TIPS FOR
COOLING DOWN
 Focus on the physical sensations of anger.
While it may seem counterintuitive, tuning into
the way your body feels when you're angry often
lessens the emotional intensity of your anger.
 Take some deep breaths. Deep, slow breathing
helps counteract rising tension. The key is to
breathe deeply from the abdomen, getting as
much fresh air as possible into your lungs.
 Exercise. A brisk walk around the block is a
great idea. It releases pent-up energy so you can
approach the situation with a cooler head.
 Use your senses. Take advantage of the
relaxing power of your sense of sight, smell,
hearing, touch, and [Link] might try listening
to music or picturing yourself in a favorite
place.
 Stretch or massage areas of tension. Roll
your shoulders if you are tensing them, for
example, or gently massage your neck and
scalp.
 Slowly count to ten. Focus on the counting
to let your rational mind catch up with your
feelings. If you still feel out of control by the
time you reach ten, start counting again.
Tip 4: Find Healthier Ways To
Express Your Anger

 If you’ve decided that the situation is

worth getting angry about and there’s
something you can do to make it better,
the key is to express your feelings in a
healthy way. When communicated
respectfully and channeled effectively,
anger can be a tremendous source of
energy and inspiration for change.
A. Pinpoint What You're
Really Angry About

 Identifying the real source of frustration

will help you communicate your anger
better, take constructive action, and work
towards a resolution.
B. Take Five If Things Get Too
Heated
 If your anger seems to be spiraling out of
control, remove yourself from the
situation for a few minutes or for as long
as it takes you to cool down.
C. Always Fight Fair
 It’s OK to be upset at someone, but if you
don’t fight fair, the relationship will quickly
break down. Fighting fair allows you to
express your own needs while still
respecting others.
NOTES:
 Make the relationship your priority.
 Focus on the present.
 Choose your battles.
 Be willing to forgive.
 Know when to let something go.
Tip 5: Know When To Seek
Professional Help

 if your anger is still spiraling out of control,

despite putting the previous anger
management techniques into practice, or if
you’re getting into trouble with the law or
hurting others you need more help.
 Asking for help is not a sign of weakness.
A. Therapy For Anger Problems.
 Therapy can be a great way to explore the
reasons behind your anger. If you don't
know why you are getting angry, it's very
hard to control.
 Therapy provides a safe environment to
learn more about your reasons and
identify triggers for your anger. It's also a
safe place to practice new skills in
expressing your anger.
B. Anger management classes or groups.
 Anger management classes or groups allow
you to see others coping with the same
[Link] will also learn tips and
techniques for managing your anger and
hear other people's stories.
Consider Professional Help For
Anger Management If:
 You feel constantly frustrated and angry no
matter what you try.
 Your temper causes problems at work or in
your relationships.
 You avoid new events and people because
you feel like you can't control your temper.
 You have gotten in trouble with the law due
to your anger.
 Your anger has ever led you to physical
violence.
How about: If your loved one has an
anger management problem?
 remember that you are not to blame for
your loved one’s anger. There is never an
excuse for physically or verbally abusive
[Link] have a right to be treated
with respect and to live without fear of an
angry outburst or a violent rage.
 Five tips for dealing with a loved
one's anger management problem

1. Set clear boundaries about what you will and will not
tolerate.
2. Wait for a time when you are both calm to talk to
your loved one about the anger problem. Don't bring it
up when either of you is already angry.
3. Remove yourself from the situation if your loved one
does not calm down.
4. Consider counseling or therapy if you are having a
hard time standing up for yourself.
5. Put your safety first. If you feel unsafe or threatened
in any way, get away from your loved one.
Activity 4: What others think of ME.
 This activity will aim to get all
information's from all the participants on
what they think, how they feel and when
they can make you anger.
 A piece of blank paper is attached at your
back where your groupmates and
members of other groups will write
anything about what they think will make
you [Link] will also be given a pen for
you to write anything about them.
THANK YOU!