Anger Management
Anger Management
CONTENTS
1) Analysis Of Anger
2) Anger Myths & Facts
3) Why Anger Management?
4) Symptoms Of Anger
5) Cues To Anger
6) Angry Behaviors
7) The Aggression Cycle
8) The A-b-c-d Model
9) How To Control Anger?
10) Communication & Anger
11) Anger Management Tips
ANALYSIS OF ANGER
• Discuss the analysis of Anger?
• Anger, is nothing but a sort of distraction, negative thoughts that are suppressed and are expelled
out in the form of discomfort, frustration / violent behaviour some times.
• Hostility – a person who takes decisions and judgement (WRONG) in anger results in Hostility.
• How many types of cues are there in anger management? Explain them?
• Anger can be averted by keeping the mind quiet and peace. There are sure insights or prompts that
we get An exceptionally compelling method for distinguishing and averting outrage is to
comprehend and perceive the four signals or indications that we get from our psyche and body that
responds in a threatening domain . −
• Physical Cues − These are related to the physical conditions of the body that gives the cue when
anger has building inside us. They experience to physical conditions like increased heart rate rapid
breathing, tensing of muscles, etc.
• Behavioral Cues − The behaviour implies the angriness of a man when he/she gets angry. The way
you treat the people when you are angry or what others notices about you when you are in anger
such as jaw-clinching, furrowing our brow, and staring.
• Emotional Cues – There are some emotional cues that expresses in the form of anger such as
insecurity, helplessness, shame, hostile and guilt.
• Thought-related Cues − These cues depend on the thoughts of a person when he gets angry.
His/her thoughts would be like disturbing mental images, imagining punching someone , gets
connected with some other incident similar to that incident.
• Try it Yourself
• Imagine a scenario that makes you uncomfortable and angry. Notice the changes that are occurring
in your body, mind, thoughts, and behavior respectively. Now fill in the following table.
ANGRY BEHAVIOUR
• How does angry behaviour develop?
• Analysis of Negative Emotions
• Many people have a disbelief that anger is a bad emotion and expressing anger is not good. But,
anger is a good response to any situation that you feel insecure and threat from others. It acts as a
defensive mechanism so that whenever invoked gets ready for “Fight or Flight. When anger
provokes adrenal gland releases adrenalin hormone which increases the blood pressure. Anger is
said to be supportive mechanism where something goes wrong needs to change. Anger can be
expressed internally and externally.A person who shows anger will experience physical conditions
like increased heart rate, diabetes, depression, insomnia etc.
• Analysis of negative emotions include identifying thinking patterns that trigger and fuel anger.
These include the following −
• Clubbing Thoughts – person feels negatively for every other reason. They do not have control over
their state of mind. They often felt that they are not cared by others and had become invisible to
others around them. They think that everybody hates them.
• Forcing a rigid opinion − Having a hostile set of mind, not bearing opposite views and criticism.
• Assuming and Concluding prematurely − For example, "I know what he is implying.", "Oh, so that's
what he is getting at.", "Okay, maybe he doesn't want to hear me. Fine, we are done for good."
• Building on anger – building the anger inside and finding out the excuses to get angry and upset.
This results in misconception between two people even though one of them was ready to help.
• Blaming – not finding the reasons of your anger, you try to blame others for your anger instead of
looking at your problem and sorting out.
THE AGRESSION CYCLE
• Explain Aggression Cycle and its causes?
• Any stage of anger expulsion comes out in the form of three stages that occur steadily and rapidly
i.e escalation, post expression, and expression.
• Here we will discuss these stages along with the actions associated with them.
• Escalation – these are the warning signals that tend to give our body and mind that you are angry
which is brewing up inside. These cues might be physical (heavy breathing), behavioral (teeth-
clenching), emotional (guilt), or cognitive (images of hatred).
• Expression − If the above phase was neglected, then this stage occurs which was recognized by
violent behaviour of anger in the form of verbal or physical aggression.
• Post-expression − It is the stage where realization happens in a person due to the consequences
that occurred in the form of verbal or physical aggression that was brewing inside you. This could
result in inner feelings of guilt, shame, and regret to more outward implications such as arrest, and
retribution from others.
• Every individual has his own personal intensity, time, and duration of anger in the Aggression Cycle.
For example, one person might get angry in just a few minutes and get calm in seconds. Another
individual anger may rise slowly over a long duration before entering into the Expression Stage.
• The main objective of Anger Management is to prevent people from being reached out at the
Expression Stage. There are certain techniques and practices where the anger could be identified
and controlled before it reaches the Escalation Stage.
THE A-B-C-D MODEL
• What is the A-B-c-d model in anger management?
• The A-B-C-D model, also popularly called as rational-emotive model developed by Albert Ellis, which is a powerful
therapy and accepted worldwide helps in treating anger management problems.
• A (Activation Agent) − The situation that activates your anger.
• B (Believing) – represents the beliefs that people have about activating events.
• C (Consequences) – These are the feelings and actions that come out as a result of interpretations.
• D (Dispute) − "Disputing" is nothing but examining beliefs and expectations whether they are realistic and
irrational.
• Example of the A-B-C-D Model
• A (Activation Agent)
• This occurs when somebody hurts you and does not bother of apologizing you.
• B (Believing)
• You will think that people are so reckless nowadays and believe that others are treated like pests by them.
• (Conclusions)
• This is a condition where you experience that your physical conditions like muscles are tense, high heart rate and
you feel like hitting the steering wheel. Showing anger by yelling at the other driver.
• D (Dispute)
• You examine by yourself in the form of self talk by expressing like this − “Maybe he had some emergency…
probably not, but you never know; this is life.”
• Examining your irrational belief in the form of rational self-talk reduces anger and calms your mind.
HOW TO CONTROL ANGER
• What are the techniques to control anger?
• As we have already discussed that anger is a normal, human emotion of state. When it gets out of control it becomes destructive and phases many problems. There are various methods
that can follow to be kept anger under control.
• Try to understand the feelings under your anger
• Uncontrolled anger makes your feelings to cover up such as embarrassment, insecurity, shame or guilt. So, need to check the causes and should realize your real feelings to control your
anger.
• Managing cues and triggers
• Anger burns the oil to “fight or flight” defence mechanism of the body. When you get angry that is brewing inside you without warning, automatically your body starts sending physical
signals much before you analyse it.
• Identifying Anger Buttons
• Clenching hands or jaw
• What are the techniques to control anger?
• As we have already discussed that anger is a normal, human emotion of state. When it gets out of control it becomes destructive and phases many problems. There are various methods
that can follow to be kept anger under control.
• Try to understand the feelings under your anger
• Uncontrolled anger makes your feelings to cover up such as embarrassment, insecurity, shame or guilt. So, need to check the causes and should realize your real feelings to control your
anger.
• Managing cues and triggers
• Anger burns the oil to “fight or flight” defence mechanism of the body. When you get angry that is brewing inside you without warning, automatically your body starts sending physical
signals much before you analyse it.
• Identifying Anger Buttons
• Clenching hands or jaw
• Flushing of face
• Breathing heavier
• Pacing around
• Pounding heart
• Learn ways to cool down
• Everybody gets anger on certain occasions. But if it appears in overwhelming rage then it could affect your mental and physical health related problems. In order to overcome your
problem you search for the ways to calm down your anger, before it gets out of control.
• Quick tips for cooling down
• There are certain quick tips to cool down the anger-
• Breathing – this is sort of meditation, taking deep breaths from the abdomen to draw fresh air into lungs.
• Exercising – exercising often helps to keep the body and mind fit and healthy. It flushes out all the negative energy that you carry around.
• Using senses – making a habit of any hobbies like listening to music, or picturing yourself in a scenic location which soothes your mind giving peace and serenity.
• Slowly counting to ten – If you are out of control then focus on counting that makes you think rationally and makes your feelings calm with your thoughts.
• Find healthier ways to express your anger
• If it is broomed properly then anger could be a great motivating tool. Many of the sports persons have used anger to perform excellently.
• Giving yourself a moment to think about the situation
• How important it would be in the Big Picture?
• Is it necessary to waste my time being angry all the time about it?
• Is it worth spoiling the day for me?
COMMUNICATION AND ANGER
• Explain the tips to improve communication skills to diffuse anger?
• Angry is a normal sense of emotion that tends to provoke from time to time. But, if you can’t control then you
may act without thinking and may even hurts people out of rage. This can be ignored by using effective
communication skills which reduces misconceptions and makes you assertive rather than aggressive.
• Tips to Improve Communication Skills
• Here are a few tips given below which improves your communication skills.
• Listening to Others – A good listener tend to have good self-esteem. They develop positive relationship with
people. So, listen to other people words rather than speaking first.
• Not Jumping to Conclusions – do not jump into conclusions without giving a chance to other people. Avoid mind-
reading. Give a chance to the other person so that he/ she can view their point clearly and comprehensively.
• Not Fighting Back Immediately – do not be outraged immediately after the incident. Be calm and find out the
other person’s real feelings and reasons behind his words what he has said.
• Expressing Your Real Feelings − You need to find out the reasons of what drives your anger. The reason behind the
anger might be fear, shame, guilt, or frustration.
• Long-term Beliefs
• Sometimes people express low self esteem and come into conclusion about themselves that they arrive at on their
own or have been drilled into them, as they are not very smart or they are dull at studies. This shows they are
perpetuated with negative thoughts.
• You need to make yourself think positively that everyone has gone through unhappy times in their past. It’s best to
let go of any negative self-critical analysis.
ANGER MANAGEMENT TIPS
• what are the tips in anger management that diffuse anger?
• Here are a few time-tested tips of anger management −
• Thinking before Speaking – there is a famous saying that once you speak the words, those words cannot be taken back. So, think twice before saying anything.
• Expressing Anger Calmly – express your thoughts clearly without hurting others.
• Exercising – Give more time to exercise that keeps your body and mind fit and healthy. Make time to involve in other enjoyable physical activities.
• Timeouts – keep your mind calm and peace so that it helps you to focus on your thoughts.
• Identifying Solutions – Try to find out the solution the problem that makes you angry.
• Use 'I' statements − Say, "I’ve been waiting to check your presentation," instead of, "You never finish your work within deadlines."
• Don't grudge − It's inhuman to expect others to be within your guidelines. Develop forgiving and forgetting attitude that lashes your negative emotion out of your system.
• Use humor − Use humour to make the situation happy without turning it hostile.
• Practice relaxation skills − Practice deep-breathing, listening to music.
• Seek help – to rule out uncontrollable anger seek professional help and advice.
• Try it Yourself
• Recollect a situation that made you angry, and another one that caused you to be violent in anger. Now compare both the situations and fill in the form.
• What makes you angry? How might you respond to this circumstance?
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• What conduct you need to stay away from the most when you encounter anger?
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• What will be your elective line of activity?
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• In what capacity will you manage the early cautioning indications of anger?
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• In what capacity will you carry on when you are extremely angry?
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