2. Anger In general: A strong feeling of annoyance,
displeasure, or hostility In psychology: Anger is an emotion
characterized by antagonism toward someone or something you feel
has deliberately done you wrong.
3. Difference Between Anger and Aggression Anger Aggression
Anger is a feeling. Anger is an acceptable emotion i.e. Angry
feelings can release endorphins which are powerful chemicals within
the body and help people to relieve themselves from feeling sad or
hurt. Aggression is a behavior: It not an acceptable behavior i.e.
Just because you feel angry doesnt give you permission to treat
others poorly.
4. Bullying In general: Bullying is the use of force, threat,
or coercion to abuse, intimidate, or aggressively dominate others.
In psychology: Bullying is a form of aggressive behavior in which
someone intentionally and repeatedly causes another person injury
or discomfort.
5. Bullying and Anger Bullying can be both an expression and a
cause of anger. As bullying causes unpleasant feelings in us, these
unpleasant feelings can also lead us toward bullying.
6. What makes people angry The most common factors that make
people angry are: Rudeness Grief - losing a loved one. Sexual
frustration Rudeness Tiredness Hunger Pain Withdrawal from drugs
Some physical conditions Physical illness Mental illness Alcohol,
some drugs, alcohol abuse, drug abuse Injustice Being teased or
bullied Humiliation Embarrassment Deadlines
7. How can anger make you ill Uncontrolled or unresolved anger
can lead to the physical health problems, emotional and mental
problems.
9. Emotional and mental problems Depression Eating disorders
Alcohol abuse Drug abuse Self injury Low self-esteem
Moodiness.
10. Anger Management Anger management is the process of
learning to recognize signs that you're becoming angry, and taking
action to calm down and deal with the situation in a positive
way.
11. We all feel angry sometimes and may say or do things we
regret. This is a normal part of life, and may not necessarily mean
you need anger management help.
12. When you need help? The following may indicate that you
need anger management help: 1. You have trouble with the
authorities. 2. You frequently feel that you have to hold in your
anger. 3. You have numerous arguments with people around you
13. 4. You find yourself involved in fights. 5. You have
outbursts where you break things. 6. You lose your temper when
driving and become reckless. 7. You think that perhaps you do need
help.
14. Therapy Anger management therapy may be done in group
sessions, often called anger management classes one-on-one
(UK/Ireland: one-to-one) with a counselor or psychotherapist, often
referred to as psychotherapy.
15. Depending on your circumstances and needs, sessions may go
on for a few weeks or months. If you have any mental health
conditions, such as depression, an addiction it is important that
anger management sessions complement any other treatment you are
having.
16. It is vital that the psychotherapist or whoever is running
the anger management classes knows about your current medical
situation, as well as your medical history.
17. Anger management aims 1. Help you identify your anger
triggers. 2. Help you respond in a non-aggressive way to these
triggers before you lose your temper. 3. Learn how to acquire and
utilize specific skills for handling your anger triggers. 4. Learn
to effectively identify moments when your thought processes are not
leading to logical conclusions.
18. 5. Learn how to bring yourself back to a state of calm and
peace. 6. Learn how to express your feelings and needs assertively
in situations. 7. Learning how to redirect your energies and
resources into problem solving rather than fury in situations.
19. Signs and symptoms of emerging anger Most people are able
to identify signs and symptoms of emerging anger which indicate
where in the anger- calm continuum they are. These may include: 1.
Emotional symptoms 2. Physical symptoms
20. Emotional symptoms A desire to escape from the situation
Irritation Sadness or depression Guilt Resentment Anxiety Desire to
lash out verbally Desire to lash out physically.
21. Physical symptoms Grinding teeth Clenching their jaw
Stomach upset Accelerated heart rate. Sweating Dizziness
Breathlessness Hot flashes in the face or neck Trembling hands
Tingling at the back of the neck.
22. Rating your anger Remember that anger is not a leap from
calm to fury, there are many levels in between - if you are aware
of this, as well as some other factors, it is easier to be in
control, to think things through in a logical way.
23. There are many ways of rating your anger - some people
devise a scale from 1 to 100, with 100 being fury/rage.
24. An Anger Plan Being able to rate your anger helps you know
where you are in the anger scale - that alone will not get rid of
the anger; it is a step. The next step is to devise an anger plan.
Anger plans may vary and depend on certain aspects of the person,
as well as his/her circumstances.
25. An anger plan may include: Taking time out Change the
subject Relaxation techniques Delay your responses
26. Useful Tips To Reduce Anger Slow things down Express your
anger Cognitive restructuring Exercise regularly Focus on the
solution, not just the problem Don't hold on to resentment
Sleep
27. Slow things down Count to ten; devise strategies to slow
things down. As your pace slows down try to visualize a relaxing or
pleasant experience - take your mind there.
28. Express your anger Make sure you do this when you have
calmed down. Do this in an assertive non-aggressive way.
29. Cognitive Restructuring According to the American
Psychological Association, this means changing the way you think.
An angry person may have overly-dramatic thinking.
30. Exercise regularly Many of the hormones we release when we
are angry are produced. Exercise uses up those chemicals and
hormones.
31. Sleep Try to get at least 7 hours good quality sleep every
night. Sleep deprivation has been linked in many studies to mental,
physical and emotional health problems - including anger.
