ANGER MANAGEMENT

Presenter:
Syed Wajahat Ali
HOW DO I DO IT?
What is anger?

ANGER IS AN EMOTION THAT CAN RANGE FROM MILD

IRRITATION TO INTENSE.

 Anger is an emotion. It is ok to be angry.

 Anger can be a positive and useful emotion, if it is expressed appropriately.
 But uncontrolled anger can lead to arguments, physical fights, physical abuse,
assault and self-harm.
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 Know the difference between anger and aggression.

 Aggression is acting out inappropriately and is not ok. Learn to check your
aggression and express your anger appropriately.
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 MYTHS REGARDING TO ANGER

 Myth #1: Anger is Inherited
 Myth #2:  Anger is a negative emotion.
 Myth #3: Venting your anger releases it
 Myth #4: Anger management doesn’t work
 Myth #5: Men are angrier than women
 Myth #6: Ignoring your anger makes it go away
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 WHICH PART OF BRAIN RESPONSIBLE FOR

ANGER?
 Anger starts with the amygdala stimulating the hypothalamus,
much like in the fear or stress response.
 When the amygdala stimulates the hypothalamus, it initiates the
fight-or-flight response.
 As these hormones enter the bloodstream, you might notice some
physical changes, such as an increase in:
• heart rate
• breathing rate
• blood sugar
• perspiration
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 ROLE OF PREFRONTAL CORTEX IN

ANGER MANAGEMENT?
 Prefrontal cortex of your brain, which is located just behind
your forehead, can keep your emotions in proportion.
 If the amygdala handles emotion, the prefrontal cortex handles
judgment. The left prefrontal cortex can switch off your
emotions.
 It serves in an executive role to keep things under control. 
 Getting control over your anger means learning ways to help
your prefrontal cortex get the upper hand over your amygdala
so that you have control over how you react to anger feelings.
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 Skills needed in dealing with your anger:

1. Identify a range of feelings including anger
2. Identify aggressive acts by self and others
3. Identify the potential consequences to self and other from
these aggressive acts
4. Identify self-destructive behavior
5. Identify thoughts prior to aggressive acts
6. Identify internal cues to feelings of anger
7. Develop coping mechanisms for dealing with anger
8. Express anger without loss of control
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 Embarrassment
 Excitement
 Identify a range of feelings  Disappointment
including anger:  Jealousy
 Fear
 Helpless
 Sadness
 Left-out
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 I am in charge of my own feelings:

1. I own my feelings.
2. It is okay to feel angry.
3. Anger is part of being human.
4. I learn how to express my anger in helpful
ways.
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 Throw something
 Kick someone or something
 Identify aggressive acts shown by self and others:
 Get in someone’s face
 Shoving, grabbing, hitting
 Break something
 Call someone names
 Give someone a dirty look
 Silent treatment
 Get others to “gang up”
 Spread rumors
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 I choose to feel good about myself through

expressing my feelings.
1. I express angry feelings in ways that are fair to
others and me.
2. I use fair words…e.g. “I feel when you”
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 The more I learn to take care of my anger

the more powerful I become.
1. I need to control what I do with my anger.
2. I control how I let my anger out.
3. I practice cooling off.
4. I watch my thoughts.
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 Ways to Keep Cool:

1. Get exercise every day.
2. Eat right.
3. Get enough sleep.
4. Learn to relax.
5. Know your feelings.
6. Write about those feelings.
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 Ways to Keep Cool:
7. Find a quiet place.
8. Take a time out.
9. Find fun distractions.
10. Make good decisions about what you see and hear.
11. Choose friends who make you feel good.
12. Learn to forgive and forget.
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 Physical harm to someone or self
 Identify potential consequences of your anger toDestruction of property
others and yourself…
what can that mean for you?  Loss of family/friends
 Loss of job
 Loss of social privileges
 Going to jail
 Getting a bad reputation
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 Negative self-talk
 Blaming everyone else
 Identify self-destructive behavior…How does that helpeverything
Taking or hurt you?
personally
 Assuming
 Overeating
 Driving recklessly
 Taking drugs
 Looking for fights
 Feeling outraged
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 Stomach gets tight/upset

 Identify internal cues to feelings of anger:  Heart is beating faster
 Clenching fists
 Feel myself getting flushed
 Pressure on my temples
 Sweaty palms
 Clenched jaw
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 I don’t have to hold on to my anger.

1. I find ways to let it go
2. I talk about hurt and angry feelings.
3. I look for someone to discuss my anger.
4. I discuss my words and actions that hurt
others.
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 I take power.
1. I stand up for myself and others being hurt.
2. I learn to defeat negative self-talk.
3. I feel good about learning about myself.
4. I am strong when I use fair and firm words
instead of fists.
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 I remember that people are precious.

1. I watch my thoughts, words, and actions.
2. I stop hurting people with my words and
actions.
3. I take ownership of the hurtful things I do
and say.
4. “Bullying” hurts everyone.
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 DEEP BREATHING EXERCISE

 Deep breathing increases the supply of oxygen to your brain
and stimulates the parasympathetic nervous system, which
promotes a state of calmness.
 Breathing techniques help you feel connected to your body.
It brings your awareness away from the worries in your head
and quiets your mind.
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TRIGGER FOR INITIAL THOUGHT NEW BEHAVIOR WHAT HAPPENED

ANGER AFTER
Someone cut me up “I am going to show Took a deep breath and I felt calmer and I did
when I was driving. him not to cut in front told myself “I can stay not upset my family in
of me like that! calm in this situation” the car by getting angry.
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 Cognitive Restructuring.
1. Cognitive restructuring is a technique that has been
successfully used to help people change the way they
think..
2. The technique involves first identifying a situation that
leads to stress and the thoughts and feelings that arise in
that situation.
3. Then you examine the thoughts by determining what is
true about them and what is not true about them.
4. Finally, you develop an alternative and more balanced
thought and determine how you will feel (outcome)
when you adopt this new way of thinking.
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 Shift Your Anger into Constructive and Productive Behavior
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 Express Anger in a Assertive way

 The goal of assertiveness is to express feelings of anger in a
way that is respectful of other people
 For example, if you were upset because a friend was
repeatedly late for meetings, you could respond by shouting
obscenities and name-calling. This approach is an attack on
the other person rather than an attempt to address the
behavior that you find frustrating or anger provoking.
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 Express Anger in a Assertive way

 An assertive way of handling this situation might be to say,
“When you are late for a meeting with me, I get pretty
frustrated. I wish that you would be on time more often.
 This statement expresses your feelings of frustration and
dissatisfaction and communicates how you would like the
situation changed.
 ANGER CAN BE AN
EXPENSIVE LUXURY
Italian Proverb
THANK YOU