ANGER MANAGEMENT

SCOPE OF THE
PRESENTATION

 Analysis and
Understanding
 Management Tools
 General
 Palliative or Symptomatic
 Preventive
Management….not
Elimination or Eradication

 Symptom of life, present in all life

forms
 One of our six enemies- lust, anger,
greed, envy, pride and illusion
 One of the 12 rasas or emotions-
anger, wonder, comedy, chivalry,
mercy, horror, shock, neutrality,
servitorship, fraternity, parental
love, conjugal love
WHAT IS ANGER
Anger is a physical, verbal or mental expression by
an individual in response to a feeling of having been
wronged either by the environment or by other
individuals.
Anger is "an emotional state that varies in intensity
from mild irritation to intense fury and rage,"
according to Charles Spielberger, PhD, a psychologist
who specializes in the study of anger. Like other
emotions, it is accompanied by physiological and
biological changes; when you get angry, your heart
rate and blood pressure go up, as do the levels of
your energy hormones, adrenaline, and
noradrenaline.
WHAT TRIGGERS ANGRY
FEELINGS
 Anger can be caused by both external and
internal events.
 A specific person (Such as a coworker or
supervisor)
 An event (a traffic jam, a canceled flight),
 Worrying or brooding about personal
problems.
 Memories of traumatic or enraging events.
AN EXERCISE
 Write on a slip of paper
 Rating of your anger from 1 to 10.
1 refers to cool nature, rarely getting angry.
10 refers to getting wild when angry.
 Single biggest trigger which makes you

angry
 Your response to the trigger or how you

react to or express your anger.

Manifestations of Anger

Violence

Rage
Anger
Annoyance
Irritation
Two Forms
 Individual Anger
 Collective or Mass Anger
 Nazis
 Naxal or Maoists
 Communal Riots
Utility of Anger
 Gift of Nature to protect us from harm
 Life symptom, common in all life forms
 Adds spice to life
 Enhances the value of diametrical
emotions
 Enables survival in struggle for
existence
Dangers of Unchecked Anger
 Can lead us into committing a crime
 Ruins relationships
 Leads to health complications
 Can derail the train of our life in a
moment
 Can affect the career adversely
 Can bring on suicide or homicide
Some General
AngerManagement Tools
 The cognitive or thinking coping skills
 understanding your own anger, through an anger assessment and
journaling. (Why, What, Where, When, Whom, How), revealing in
confidence
 Understanding the anger of others, through empathy.
 Looking at our thinking or self-talk.
 Emotional area
 learning how to relax
 using time-out procedures effectively.
 Humor in our lives.
 The behavioral area
 learning how to communicate our feelings,
 Being assertive
 Effective problem-solving or Catching the bull by the horn.
 Closure technique
 closing doors on the past and/or forgiveness.
Some Symptomatic or
Palliative Tools

 Count 50 or say some prayers when you are angry,

before any verbal or physical expression.
 Analyze the problem at hand, on the spot
 Step in the other person’s shoes.
 Deep breathing, physical relaxation.
 Yelling in a group format
 Hitting pillows
 Using a rubber bat to "beat out one's anger."
RELAXATION
Some simple steps you can try:
 Breathe deeply, from your diaphragm; breathing from your
chest won't relax you. Picture your breath coming up from your
"gut."
 Slowly repeat a calm word or phrase such as "relax," "take it
easy." Repeat it to yourself while breathing deeply.
 Use imagery; visualize a relaxing experience, from either your
memory or your imagination.
 Nonstrenuous, slow yoga-like exercises can relax your muscles
and make you feel much calmer.
 Practice these techniques often. Learn to use them
automatically when you're in a tense situation.
PREVENTIVE TOOLS
 Rising tide raises all ships, improve all the aspects of life
 Develop an understanding on the workings of the life and the
world
 Increase and fine tune your communication with those whom
you interact with
 Develop humour
 Meditation, especially on Hymns
 Learn to see the silver linings of dark clouds or the good side of
reverses in life which provide valuable lessons.
 Learn to apply anger at the right time, for the right cause, at
the right object and and to the right degree.
 Maintain 4fold balance in life – health, relationships, healthy
mind, spiritual dimension.
PREVENTIVE TOOLS (Cont…)
 Go on a news fast
 Sattvik diet
 Good company
 Avoiding intoxicants
 Rise early
 Realize the perils of unchecked anger
 Remember the goals in life
 Strengthen self control muscles of mind by practice
 Realize your insignificance and know that you are not
in control
 Look at those with bigger problems in life
Preventive Tools
REFRAINING FROM OR MINIMIZING
 Flesh foods

 Intoxicants

 Extra-marital dealings

 Gambling or speculative deals

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