• What is anger?

• Anger is one of the most basic human emotions. It is a

physical and mental response to a threat or to harm done
in the past. Anger is an emotion that we experience when
something doesn’t go the way we intended. It can vary in
intensity from mild frustration to rage. But if anger isn’t
dealt with in a healthy way, it can have a significant effect
on your daily life, relationships, achievements and mental
well-being.
 How does anger work?

• As we go about our lives, we’re constantly weighing

up situations and deciding what we think about
them: good or bad, safe or unsafe etc. How we
interpret a situation influences how we feel about it.
If we think we are in danger, we feel afraid. If we feel
we have been wronged, we feel angry. These feelings
determine how we react to the situation. We
translate meanings into feelings very fast. With
anger, that speed sometimes means that we react in
ways we later regret
How do we experience anger?
• we express our anger in many different ways. How do you express
yours?
• bottle it up
• yell
• overreact
• make quick and harsh judgments of others
• tense muscles, clench jaw
• curse/swear
• slam/throw things
• hit, scratch, punch others
• act passive aggressively (talk behind someone’s back, don’t return
phone calls)
• hold a grudge
 Reasons for getting angry include:
Injustice
Grief - losing a loved one.
Being teased or bullied
Sexual frustration Humiliation
Rudeness Embarrassment
Tiredness Deadlines
Hunger Traffic jams
Pain Disappointment
Physical illness Sloppy service
Mental illness Failure
Financial problems Infidelity
Burglary
Being told you have a serious
illness
 What is anger management?
• Anger management is a procedure of acquiring the skills to
recognize signs that you are becoming angry, and taking action to deal
with the situation in a positive way. In no way does anger management
mean holding the anger in or trying to keep from feeling anger. Anger is
a normal human emotion, a healthy one when it is expressed
appropriately

Here are 10 distracting activities you can try:

1. Play a board game
2. Work on a puzzle
3. Paint, draw or sculpt
4. Play with your pet
5. Call/text/chat with a friend
6. Play a computer game
7. Read a book
8. Watch a movie
9. Cook
10. Meditate
 Be assertive
• Being assertive is a healthy way to express anger. Take
ownership of the situation and your feelings.
 Tell people that you are feeling angry and why.
 Talk slowly and clearly.
 Use the word "I" to make it about you, not about them.
 Make requests rather than demands or threats.
• Say "I could" and "I might" instead of "I must" or "I
should".
 Ways to Keep Control our Anger
• Get exercise every day.
• Eat right.
• Get enough sleep.
• Learn to relax.
• Know your feelings.
• Write about those feelings
• Find a quiet place.
• Take a time out.
• Find fun distractions.
• Make good decisions about what you see and hear.
• Choose friends who make you feel good.
• Learn to forgive and forget.