ANGER

MANAGEMENT
NADINE ANGELIKA P. TOLITE, RPm
Outpatient & Aftercare Division
NATURE OF
ANGER
• Anger is "an emotional
state that varies in
intensity from mild
irritation to intense fury
and rage.”
Negative thought patterns that can trigger
anger:
▪ Overgeneralizing. For example, “You ALWAYS interrupt me. You NEVER
consider my needs. EVERYONE disrespects me. I NEVER get the credit I
deserve.”
▪ Obsessing over “shoulds” and “musts.” Having a rigid view of the way a
situation should or must go and getting angry when reality doesn’t line up
with this vision
▪ Mind reading and jumping to conclusions. Assuming you “know” what
someone else is thinking or feeling—that they intentionally upset you,
ignored your wishes, or disrespected you.
Negative thought patterns that can trigger
anger:
▪ Collecting straws. Looking for things to get upset about, usually while
overlooking or blowing past anything positive. Letting these small irritations
build and build until you reach the “final straw” and explode, often over
something relatively minor.

▪ Blaming. When anything bad happens or something goes wrong, it’s always
someone else’s fault. You tell yourself, “life’s not fair,” or blame others for
your problems rather than taking responsibility for your own life.
 3 WAYS OF DEALING WITH
ANGER
Suppression is an attempt to hold in
Expression is the act of
your anger. Suppressing anger often
conveying your anger. Expression
causes you to turn anger inward or
ranges from a reasonable, rational
express your anger through passive-
discussion to a violent outburst.
aggressive behavior.

• Calming down is another way to deal

with anger by using self-discipline to
control your outward behavior and
your internal responses.
 Unhealthy Ways of Expressing Anger

• Aggression- punching, kicking, or • Sarcasm Using sarcastic remarks

breaking things, or, worse, hurting other when you’re angry also impacts
people. The use of hurtful words as a others negatively. Biting sarcasm
response to anger is also unhealthy and is one sure way to damage
often destructive aggression. relationships

• Criticism and finding fault in others

are other unhealthy ways of
responding to anger. Instead of
constructively addressing the root
cause of a problem, criticism tends to
make the situation worse.
Anger
Management
The true goal of anger
management isn’t to
suppress feelings of anger,
but rather to understand the
message behind the
emotion and express it in a
healthy way without losing
control.
 Effects of anger

Physical health- Constantly operating at Career. Constructive criticism, creative

high levels of stress and anger makes you differences, and heated debate can be
more susceptible to heart disease, healthy. But lashing out only alienates
diabetes, a weakened immune system, your colleagues, supervisors, or clients
insomnia, and high blood pressure. and erodes their respect.

Mental health. Chronic anger consumes

Relationships. Anger can cause lasting
huge amounts of mental energy, and clouds
scars in the people you love most and get in
your thinking, making it harder to concentrate
the way of friendships and work
or enjoy life. It can also lead to stress,
relationships..
depression, and other mental health
problems.
 Strategies to Keep Anger at Bay:

Relaxation Problem Solving Using Humor

Cognitive Restructuring Better Communication Changing Your Environment

Other Tips to
Manage Anger:
• Think before you speak
• Get some exercise
• Take a timeout
• Stick with 'I' statements
• Know when to seek help
• Talk to someone you trust
Healthy ways to
express your
anger
• Always fight fair
• Make the relationship your
priority
• Focus on the present
• Be willing to forgive
• Take five if things get too
heated
• Know when to let
something go
References:
▪ https://www.apa.org/topics/anger/control
▪ https://intermountainhealthcare.org/blogs/topics/live-
well/2017/03/all-the-rage-healthy-ways-to-respond-to-anger/
▪ https://www.helpguide.org/articles/relationships-
communication/anger-management.htm
▪ https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-
depth/anger-management/art-20045434
▪ https://www.helpguide.org/articles/relationships-
communication/anger-management.htm