Anger Management

 

ANGER MANAGEMENT 

In this presentation I am discussing about anger management. Anger can be highly stressful emotion that results in all kinds of negative consequences. Anger can either be constructive or destructive. Anger is an emotion characterized by antagonism toward someone or something you feel has deliberately done you wrong. When a person is angry, the body releases stress hormones, such as adrenaline and cortisol. As a result, the heart rate, blood pressure, body temperature, and breathing rate increases. When an angry feeling coincides with aggressive behavior, it also activates the amygdala, an almond–shaped part of the brain associated with emotions, particularly fear, anxiety, and anger. There are three types of anger which help shape how we react in a situation. They are: Passive Aggression (where one reacts silently, pretentively and tacitly.), Open Aggression (lashing out in anger and rage, becoming physically or verbally aggressive), and Assertive Anger (it is a healthy way by being in control and confident, talking and listening, and open to help in dealing with the situation). We are discussing the followings;

1)      Why am I getting angry?

2)      Anger triggering factors

3)      Anger warning signs

4)      Consequences of Anger

5)      Learning to cool down

What Makes me angry? Why am I getting angry?

§  When I think of the unfair things people did to me in the past

§  Waiting in queue or waiting for friends, makes me uneasy

§  Heated arguments with my dear ones

§  Sleepless nights thinking about unpleasant things that had happened to me

§  Difficult to forgive others

§  Lose control over my emotions

§  Bad temper

§  When irritated I blurt out things which I later regret

§  When things don’t go my way I get frustrated

§  I feel cheated when people I trust let me down

Anger triggering factors

1.      Social – feeling ignored, being treated unfairly, injustice

2.      Official – work pressure, facts misinterpreted

3.      Food/Drinking habits – alcohol, spicy foods

4.      Culture and thinking styles

5.      The way we perceive other’s intention

6.      Use of offending words

7.      Health factors like diseases, general weaknesses, emotional disorders, etc.

Anger warning signs

1.      Sweating

2.      Clenching fist

3.      Grinding teeth

4.      Head ache

5.      Trembling

6.      Feeling irritated / anxious/resentful

7.      Feel like out bursting physically/verbally

8.      Rubbing your head

9.      Feel like yelling/screaming

10.  Feeling uneasy

Consequences of Anger

§  Increases the risk of heart diseases

§  Blood pressure rises

§  Head ache

§  Digestion problems

§  Insomnia or lack of sleep

§  Depression

§  Skin diseases

§  Lack of peace of mind

§  Relationship tends to be strained

§  Career issues

§  Hurting others physically and emotionally

§  People will avoid you; you will be lonely

§  Affects your decision-making ability

Learning to cool down

1.      Analyze why you feel angry

2.      Take three deep breaths

3.      Detach yourself from that situation

4.      Take a walk and get some fresh air

5.      Get a mental escape by watching a good movie, playing your favorite game

6.      Talking to your friends

7.      Don’t try to change what is beyond your control

8.      Be assertive on expressing yourself

9.      Say to yourself some positive statements

How to be self motivated

10.  Write down what made you angry on a paper and tear it off

11.  Do something creative like gardening or painting to change your focus

12.  Confide to a dear friend or a family member

13.  Exercise

14.  Take a relaxing bath or shower

15.  Calm music, favorite movie, candy/chocolate

16.  Squeeze toys, punch ball, prayer beads, playing cards

17.  Picture of your dear ones, favorite people, inspiring words, beautiful scenery

18.  Joke books/ funny videos