dealing with anger
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DEALING WITH ANGER
PRESENTED BYJOAN FITCH RN/B.S.N.
Aristotle Once Said:â âAnyone can get
angry. That is easy. But to be angry with the right person, to the right degree, at the right time, for the right purpose and in the right way; that is not easy.â
⢠What is anger?⢠Websterâs Dictionary: âa strong feeling of
displeasure and, usually, antagonismâ⢠It is an emotional reaction to frustration or
injury. In some cases, anger is beneficial, as it can spur us on to take action to correct a situation, or protect us from harm.
⢠It can be an instrument of motivation to work for positive change
Aggression
⢠An action we take with anger or frustration against others. It can lead to emotional, physiological or socially negative consequences.
Hostility
⢠A state of chronic anger that can lead to aggression against others. It can be verbal, physical or emotional.
⢠Anger - The Demon Withinâ Acting out our anger (e.g. yelling, hitting,
throwing objects, driving too fast), or hurting others is not a healthy, or necessary expression of anger. When we act out our anger we; damage otherâs trust in us; create a burden of shame that we then carry; pass on our problems to others; destroy intimacy; alter our potential in society and relationships.
⢠What psychologists know about anger:â it is normalâ it is experienced by everyoneâ it is not something you outgrowâ it is a powerful feeling, but one you can learn to
manageâ it is not the same thing as aggression, which is
behavior (such as hitting someone) that may result in serious consequences if you cannot control your anger
There are multiple books, web sites and counselors who deal
with anger management. This is a reflection of how concerning
and pervasive this normal human emotion is.
The Dimensions of Anger⢠There are five interrelated dimensions all
operating simultaneously in any angry situation:â cognition- our present thoughtsâ emotion- the physiological arousal that anger
producesâ communication - the way we display our angerâ affect - the way that we experience life when
we are angryâ behavior - the way we behave when we are
angry
Physiologic Signs of Anger⢠DIRECT SIGNS OF
ANGER:⢠RAISED VOICE⢠YELLING, CURSING⢠HEADACHES⢠STOMACHACHES⢠INCREASED HEART RATE⢠RAISED BLOOD PRESSURE⢠CLENCHED FISTS⢠RED FACE⢠TIGHTNESS IN
THROAT/CHEST⢠VERBAL/PHYSICAL ABUSE
⢠INDIRECT SIGNS OF ANGER:
⢠CHRONIC FATIGUE⢠EXCESSIVE SLEEPING⢠ANXIETY⢠DEPRESSION⢠CRYING⢠MEAN OR HOSTILE JOKING⢠DRUG AND ALCOHOL USE⢠APPETITE CHANGES⢠INCREASED ILLNESSES⢠HEADACHE⢠MUSCLE ACHES
Long Term Health Effects⢠Anger is an intense emotion that produces an
adrenalin rush. If an individual is chronically angry or has frequent bouts of anger, adrenalin is released often. This constant rise of adrenalin results in a physiologic stress that decreases your immune systems ability to ward off infections. It creates both mental and physical fatigue and leads toâŚ.
Heartdisease
Depression Ulcers
Cancer Anxietydisorders
Asthma
Aggravatesdiabetes
Arthritis Frequentviral illnessesandinfections
Anger Arousing Perception⢠Injustice (âItâs not fairâ)⢠Shattered expectations⢠Blaming (âItâs your faultâ)⢠âNot treating me rightâ⢠âI deserve better than thisâ⢠âThose people are breaking the rulesâ⢠Shattered belief in a just world.⢠Feeling powerless
Anger Intensifying Habits
⢠Yelling⢠Sulking and pouting⢠Plotting revenge⢠Hitting and other violence⢠Competitive games⢠Accusations
Angerâs Warning Signals(body)
⢠Breathing fast⢠Sweating or feeling chilled⢠Backache, headache, stomachache⢠Muscles tensing⢠Shaking, trembling⢠Clenching fist⢠Grinding teeth/tense jaw⢠Rapid heart beat
Angerâs Warning Signals(behavior)
⢠Yelling, shouting⢠Silent treatment⢠Laughing at things hurtful⢠Sarcasm⢠Insulting⢠Profanity⢠Striking things/ people/ animals⢠Breaking things⢠Hurting your self
a soothing moment
Poem
⢠I am the ghost at the back of your mind⢠The shadow on your thoughts⢠My presence almost registers,⢠then it is gone.
⢠unknown
Self-Assessment
⢠Identify the types of anger that you are most likely to experience:â a.irritationâ b.frustrationâ c.anger (boundary problems/violations)â d.rage
Self-Assessment (cont)
â View anger as the lid that is hiding other feelings.â It is essential to develop an awareness of your
personal anger cycle.â To do this, make a list of what triggers your anger
and what your anger symptoms are (i.e., crying, depression, hollering, hitting,etc.)
Society and Anger
⢠Are there social consequences, both positive and negative, that are derived from anger?â Yes! Anger can be both healthy and unhealthy.
It is important to try and distinguish between the two.
â Ask your self when angry: Will my reaction be beneficial, or will it cause harm?
Society and Anger (continued)
⢠Anger in society often manifests itself in violent behavior:â rapeâ murderâ racismâ terrorismâ genocideâ property destruction
Social Consequences
⢠Loss of friendships⢠Isolation⢠Suspensions⢠Legal consequences⢠Inability to maintain
employment
From Silence To Violence(looking for angerâs middle
ground)⢠SILENCE: passive: denying needs, stuffing
feelings, saving it up for a blow up.⢠MODERATION:assertive: saying how you
feel, asking for what you want, telling others what you need
⢠VIOLENCE: aggressive: threats, attacks, fights, destruction.
What to do?
Techniques For Managing Anger
⢠First: recognize that all feelings are ok; including anger. Itâs the way we deal with feelings that can cause problems.â Donât attack others. It will come back to haunt
you.â Donât attack yourself. If you arenât on your
side, who will be?â Donât deny your feelings. It may lead to
depression or hostility later.
Techniques (cont.)⢠Second: Remember, you can CHOOSE
your response to angerâ analyze the emotion that is bubbling under the
surfaceâ make a commitment to recognizing your anger
and expressing it in a way that is not harmful to others or yourself
â learn to recognize your personal warning signals
â express your anger clearly and directly
Techniques (cont.)
⢠Third: Avoid being a âswallowerâ or a âspewerâ.â talk with others before your rage builds upâ realize that intense anger can be dangerousâ set a boundary for yourself - what is allowable
Techniques (cont.)
⢠R-E-T-H-I-N-Kâ R: recognizeâ E: empathizeâ T: think about what you are feelingâ H: hear what the other person is sayingâ I: integrate respect for others and yourselfâ N: notice your responsesâ K: keep on the current topic; donât bring up old
grudges.
Anger Reducing Perceptions⢠a. bad things happen⢠b. empathize with the other person⢠c. âI canât fight every battleâ⢠d. âshe/he couldnât help itâ⢠e. humor and silliness⢠f. âin life, things donât always go my wayâ⢠g. a hassle free life is not realistic⢠h. âthis is inconvenient but I can live with itâ
Negotiation:The Art of Building Solutions
⢠Assertiveness: stand up for your legitimate rights in an appropriate way
⢠Listening: allows you to open up communication channels
⢠Negotiation: process by which two or more people work the conflict out to a MUTUAL agreement
⢠Criticism: ability to give and receive constructive criticism
Negotiation (cont.)
⢠Confrontation: The ability to take responsibility for perceiving a situation or a persons behavior as unacceptable. Once identified, describe what is unacceptable, and state clearly the effect it is having.
⢠Positive: Enter the conversation with respect for the other person and with the plan that a solution will be achieved.
The Positives
⢠It is a normal stage in the grieving process.
⢠It is a form of protection in dangerous situations.
⢠It is an instrument of motivation to work for positive change in ourselves and the world.
⢠It is a source of increased awareness of ourselves and each other.
⢠It is an important ingredient in an honest friendship.
⢠It is an expression of frustration or hurt that asks for relief.
Final Thought
⢠âThose who cannot forgive others, break the bridge over which they themselves must pass.ââ Confucius