anger management

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Anger Management

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Anger Management

What is Anger

Anger is a natural emotion.

It is nature’s way of telling us that something has gone wrong in our lives.

Causes of anger

Trying to change the past Trying to change others A lot of negativity in our mind and

fixed belief system Unfulfilled desires

Anger is like a mirror It reflects your inner unstability If you are disturbed inside, then you will

be disturbed outside It makes you blank and blind

Stages of Anger

1. Having low self-esteem and always trying to please others

2. Irritation3. Hatred4. Frustration5. Results of Anger a. Oral Outbursts b. Aggression c. Physical violence

• Realize the difference between anger and aggression

• Anger is an emotion. • Aggression is acting inappropriately and is not

acceptable. Learn to check your aggression and express your anger appropriately.

• Arguments are part of life and we get into arguments everyday with relatives, friends, classmates, coworkers and sometimes even with strangers.Remember: They often are trivial and useless.

Consequences of Anger

• Identify potential consequences of your anger to others and yourself… what can that mean for you?

• Physical harm to someone or self

• Strained relations• Destruction of property• Loss of family/friends• Loss of job• Loss of social privileges• Going to jail• Getting a bad reputation

How to control

• 1st stage: Do not react

• 2nd stage: Do not get hurt

• 3rd stage: Ignore

Either control your anger OR

Accept it as your nature

But thenDo not complain that

you want peace

happiness and

good relationship.

Remember

• Anger is absolutely and always harmful to you and to others

• It is your own creation. You can decide whether you have to be angry or not

• A match stick has a head but no brain

What to do?• Awareness: Be aware it is “Anger”• Acknowledgement: I have become angry• Accept: It is my responsibility• Detach• Who am I? I am a peaceful soul. Peace is an

integral part of my personality. Anger is not my nature.

• Introspection

Introspection• It is absolutely harmful in all ways• It is our own creation• Change your belief system which is usually

based on past experiences• List the triggers and try to avoid them in future• Note down both gain and loss

• A short pencil is better than a long memory

• Use it to reduce your anger

• Write down everything which you do not like on a piece of paper,nd burnt it or throw it away

• Do not remember past bad experiences. Let them be washed away by flowing water like a river

Speak lessSpeak in low toneSpeak sweet

Remember

Do not criticize, condemn or complain

Because it makes you angry

Say sorry at the right moment

What is anger management?

• A compilation of stress reduction techniques for channeling one’s angry feelings into socially acceptable reactions

• Ability to cope and deal with stress

When you are ANGRY and UPSETremember

1-2-3 TURTLE

1- Go inside your shell

• THINK before you ACT• Take a “Time Out”• Time heals everything• Leave the room

2- Take 3 Deep Breaths

• Time to RELAX• Calm yourself down

3- Walk away

• Think of a good solution

Ways to Stop an Argument

• Never accuse a person of being wrong• Admit your mistakes• Be pleasant and polite• Get your opponent saying yes. The

objective is to have that person stop regarding you as an adversary

Anger Management

• Stop blaming others and yourself• Blaming others upsets them• Blaming suggests not respecting others• Express your stand then try to work things out

Anger Management

Steps to tame anger

1. Know what pushes your buttons

2. Know your body’s anger signs

3. Stop and think!!

4. Cage your rage… it’s your choice

5. Decide what to do

Anger Management1. Calm down

2. Name the problems

3. Find solutions

4. Pick the best solution

5. Evaluate the solution

6. Congratulate yourself

7. Show mutual respect

8. Make changes if necessary

9. Review the solution that was picked

Thank you