Anger Management

Presented by
Rita Roy
Clinical Psychologist
GIPS
Anger is a wind which blows out the lamp

of the mind.

Robert Green Ingersoll


Holding on to anger is like grasping a hot coal

with the intent of throwing it at someone else;

you are the one who gets burned.

Buddha
All anger is not sinful, because some degree of it, and on some
occasions, is inevitable. But it becomes sinful and
contradicts the rule of Scripture when it is conceived upon
slight and inadequate provocation, and when it continues
long.
Wilson Mizner


Anger is a great force. If you control it, it can

be transmuted into a power which can move

the whole world.

William Shenstone
 Advantages of Anger
 Feelings of Power

 Self-Righteous

 Get people’s attention

 Make them do what you want

 Disadvantages of Anger
 Physical Symptoms:
– Tension
– Fatigue
 Psychological Symptoms:
– Remorse
– Guilt
 May cause fear rather than respect
 Understanding Your Anger
 Who controls your anger?
 Who can make you angry?
 Answer: ?
 The Answer?

YOU!
 Facts about Anger
Anger in not: Anger is:
 a reflex  a result of our thinking
 automatic  a choice
 caused by others  controlled by your
own thinking
A-B-C Theory of Emotional Arousal

A C
Event Consequent Emotion
Somebody pushes Annoyance
in line ahead of you Anger
A-B-C Theory of Emotional Arousal

A C
Event Consequent Emotion
Somebody pushes Annoyance
in line ahead of you Anger
A-B-C Theory of Emotional Arousal

A B C
Event Beliefs Emotion
Somebody pushes Inconsiderate Annoyance
in line ahead He’s a jerk Angry
of you He shouldn’t
do that
Keys to Controlling Your Anger
 Recognize that your thoughts control your
anger;
 Accepting that you alone can control your
anger;
 Choosing how much and how long you want
to be angry;
 Controlling your anger by controlling your
thinking.
 Hot Thoughts
 Labeling

 Mind-reading

 Fortune Telling
 Hot Thoughts
 Labeling
– “That jerk”
– “That Idiot”
 Mind-reading
– “She did it on purpose”
– “He’s trying to drive me crazy”
 Fortune Telling
– “She will never change”
– “There is no use in trying”
 Hot Thoughts
 Catastrophizing

 ‘Should’ Statements

 Vengeance

 Hot self talk is the ‘B’of

the ABC’s of Anger
 Hot Thoughts
 Catastrophizing
– “It’s driving me crazy”
– “I can’t stand it”

 Should Statements
– “He shouldn’t act like that”
– “She can’t get away with that”

 Vengeance
– “I’d like to wring her neck
– “I want to kill him”

 Hot self talk is the ‘B’ to the ABC’s of Anger

A-B-C Theory of Emotional Arousal

A B
Event
Pause

Choose

Control Thinking C
Emotion
 Control your anger by
controlling your thinking
 Listen to your Self-Talk;

 Identify the hot, self angering thoughts

 substitute cooler, more rational self statements.

 Cool Thoughts
 Labeling

 Mind-reading

 Fortune Telling
 Cool Thoughts
 Labeling
– Not: “That jerk”
– But: “I don’t like what Jack just did”
 Mind-reading
– Not: “She did it on purpose”
– But: “I can’t read her mind, so I don’t know why
she did it”
 Fortune Telling
– Not: “She will never change”
– But: “I can work on my part and hope for the best”
 Cool Thoughts
 Catastrophizing

 Should Statements

 Vengeance
 Cool Thoughts
 Catastrophizing
– Not: “It’s driving me crazy”
– But: “It’s inconvenient, but it’s not the end of
the world”
 Should Statements
– Not: “He shouldn’t act like that”
– But: “It would be nice if he didn’t act like that”
 Vengeance
– Not: “I’d like to wring her neck
– But: Remember that vengeance usually invites
retaliation and invites conflict
Some common situations…

 Angry with the rickshaw driver over fare.

 Angry while waiting in a queue.

 Angry with classmate over a personal comment made .

 An angry argument with your parents.

 Anger at being bullied

 Anger at being made a scape-goat.

What to do when u are angry?
 Changing the situation.

 A glass of cold water.

 10 deep breaths with backward counting

from 10 to 0.
 Releasing your anger

 Thinking positively
Dealing with your own anger:
 Relaxation
 Cognitive Restructuring
 Problem Solving
 Better Communication
 Using Humor
 Change Your Environment