Anger management

Dr. Farjana Ahmed

professor
Department of psychology
Jagannath university
 What does anger mean?
• Anger is normal – everyone gets angry from
time to time
• Anger is a feeling.
• Anger can affect the way we act.
• Anger makes us feel emotional.
• Anger can be connected to other emotions,
like fear, frustration, hurt, pain, and
helplessness.
 Anger Management

Anger Management refers to the ability to

recognize, understand, and manage one's
own emotions, as well as being aware of and
sensitive to the emotions of others. When it
comes to anger, being emotionally intelligent
involves more than just controlling
outbursts—it's about understanding the root
causes of anger, expressing it in a healthy way,
and empathizing with others' feelings.
Recognizing and understanding one's
own anger
• Gain better control over your reactions
• It's about digging deeper to figure out why you feel
the way you do
• Understanding your anger involves recognizing
patterns
• Whether certain situations or people consistently
push your buttons
• Maybe it's stress, unmet expectations, or feeling
misunderstood
• Ultimately preventing unnecessary explosions
Behavioral signs
 Physical symptoms

• Increased heart rate • Clench jaw

• Tightness in our chests • Sweating
• Headache • Shortness of breath
• Contacted pupil
• Sleeplessness
• Upset stomach
• Trembling • Feeling over heated
• tight stomach • stiffness of posture
• Tense muscles • Palpitation
 Causes of Anger

External Internal
• Frustration • Value Judgments
• Irritations • Expectations
• Abuse • Private Speech
• Unfairness • Tension/Stress
 Who may become easily angry?

• Low tolerance for • Lack of social support

frustration
• Cognitive distortions •High levels of Stress
• Socio-cultural •Traumatic events
• Passive behavioral
pattern •Emotional disorder e.g.,
• Type A personality anxiety, depression
 Cognitive Distortions
• All-or-Nothing Thinking
• Overgeneralization
• Mental Filter
• Disqualifying the Positive
• Jumping to Conclusions
– Mind Reading
– Fortune Teller Error
 Cognitive Distortions (Continued)
• Magnification & Minimization
• Emotional Reasoning
• Should Statements
• Labeling & Mislabeling
• Personalization
• Depressogenic Attribution Pattern
• Negative Cognitive Triad
 How can Anger be a Positive?

– Anger provides cues that there is a problem

– Anger provides energy and can help motivate action
– Anger encourages the expression of feelings
When bug bit you what will you do..?
Remove the bug or cut your head?
 Be Aware of Cognitive Cues (Thoughts)

Event

Interpretation

Positive Negative

Realistic Unrealistic
Adaptive Maladaptive
Rational Irrational

Anger
 Self-Awareness Strategies
• Mindful Reflection
• Identifying Triggers
• Journaling
• Seeking Feedback
• Emotional Check-Ins
 Addressing Anger

• Constructive Communication
• Empathy and Active Listening
• Implementing Changes
 A-B-C-D Model
A = Activating Situation or Event
B = Belief System
What you tell yourself about the event (your self-talk)
Your beliefs and expectations of others
C = Consequence
How you feel about the event based on your self-talk
Identify the impact of the problem that is causing the
conflict
Decide whether to resolve the conflict
D = Dispute
Examine your beliefs and expectations
Are they unrealistic or irrational?
Is a compromise needed
 Assertiveness Training

Assertiveness involves expressing one's thoughts,

feelings, and needs openly and honestly while
respecting the rights of others. Assertiveness training
equips individuals with the skills to communicate
effectively without resorting to aggressive or passive
behavior.
Role in Anger Management
▪ Effective Communication
▪ Setting Boundaries
▪ Conflict Resolution
 Relaxation exercises
Relaxation exercises aim to reduce the
physiological and emotional arousal associated
with anger. These techniques help individuals
calm their minds and bodies, promoting a more
composed and controlled response to anger
triggers.
Role in Anger Management:
▪ Stress Reduction
▪ Emotional Regulation
▪ Interrupting the Anger Cycle
 Thought stopping
Identify which thoughts increase anger and lead
to the explosion phase (10 on the anger meter)

Tell yourself,
“I need to stop thinking these thoughts. I will only
get into trouble if I keep thinking this way,”
 Time Out
Ways to relieve feelings of anger
– Take a walk or engage in some other physical activity
– Perform a relaxation exercise (e.g. meditation, breathing
exercise, progressive relaxation, etc.)
– Try to compromise and make it a win-win situation.
– Read a book
– Listen to music
– Watch television
– Talk to or call a friend
– Write in your journal
Some tips to get your anger under control
• Focus on the real issue
• Talk about feelings with a supportive friends
• Get a different perspective on what is going in your life
• Make the relationship your priority
• Be willing to forgive
• Accepting others
• Stay in the present
• Build trust
• Consider others point of view
• Checking out the schedule of the other person
• Humor
• Use empathy
 Tips……..Conti..

• Do not let the little things bother you

• Listen to others
• Direct anger only to the person concerned
• Take responsibility for actions
• Think carefully before you say anything and write down what
you want to say
• Avoid “I am right” or “You are wrong statements”
• Increase social support
• Avoid “should” “must
• Live each day as if it is your last.