Truth about anger
- Anger is a common emotion.
- Anger needs to be expressed in a healthy way
- Expression of anger is learned behavior
- Appropriate ways of expressing anger can also be learned.
- When anger is displayed frequently and aggressively, it can become a maladaptive habit.
- You can break the anger habit by becoming aware of the events and circumstances that trigger your anger and the negative consequences that result from it.
- anger takes many forms.
- most people deny they are angry.
- Some displace their anger to other people or causes.
- Unrealistic expectation makes you angry.
Why Anger is danger
- Harms you
- Hurt others
- Robs your happiness, peace
- Negative outcome
- Regret – feel bad
- Unhelpful thinking
- Ignoring the positive
- Ignoring the others feelings
- Ruined relationships
- Impair performance
- Leads to violence
- Leads to depression
- Leads to addiction
- Keeps friends away
- Impair judgement, problem solving
- Damage to property
- health problems
- Promote conflict
- It is contagious
- Makes others victim
Thinking affects the way we view the situation.
Anger triggering thoughts
- It is their fault
- They deserve it
- I am not saint
- Anger helps me get things done
- I can’t control my anger
- They only provoke me
- Think about the short term benefits
- I am teaching lesson to them
Anger Management
What works?
- Talking to someone
- Use distraction technique
- Find out stressful situations makes you angry.
- Aware of your angry thoughts and behaviour.
- Replace unhelpful to alternative thoughts
- Learn to Relax.
- Do Physical Excercise
- Get enough sleep
- Practice Breathing technique
- Cognitive behaviour therapy
- Learn listening and empathy skills
- Respect others and their feelings
- Use humor
- Mindfulness Meditation
- Learn to Forgive
What not works
- Passive activity such as TV, Sleep
- Avoiding the person or situation
- Drug and alcohol
- Spending time alone.