Anger Anger

Anger Anger

A completely normal, usually A completely normal, usually healthy, human emotion. healthy, human emotion.

However However Potentially a dangerous emotion, Potentially a dangerous emotion,

which can tell us a lot about which can tell us a lot about ourselves. ourselves.

There are lots of words to There are lots of words to describe anger.describe anger.

What are some of the words you use What are some of the words you use to express the range of your angry to express the range of your angry feelings?feelings?

Physiological and Biological Physiological and Biological Changes Physiological and Changes Physiological and

Biological Changes Biological Changes ““Fight or flight” recation (a natural, Fight or flight” recation (a natural,

adaptive response to threat):adaptive response to threat): Increase in blood pressure and heart Increase in blood pressure and heart

raterate Increase in energy hormonesIncrease in energy hormones

Triggers of Anger Triggers of Anger

ExternalExternalSpecific person (co-workers or Specific person (co-workers or

supervisor)supervisor)Event (traffic jam, canceled concert Event (traffic jam, canceled concert

or flight, talking trash about your or flight, talking trash about your family, etc)family, etc)

There are lots of words to There are lots of words to describe anger.describe anger.

InternalInternalWorrying about personal problemsWorrying about personal problemsMemories of traumatic events Memories of traumatic events

Dealing With My AngerDealing With My Anger

Express it Express it Suppress it Suppress it Clam yourselfClam yourself

Victim’s Practical ExerciseVictim’s Practical Exercise

List three things you might List three things you might reasonably want to do but can’t reasonably want to do but can’t (omit the ridiculous).(omit the ridiculous).

List three things you don’t want to do List three things you don’t want to do but have to do anyway.but have to do anyway.

List two things you need. List two things you need.

Cognitive Restructuring Cognitive Restructuring (Changing “Stinking Thinking”)(Changing “Stinking Thinking”)

Anger exaggerates “ain’t it awful” Anger exaggerates “ain’t it awful” thinking. thinking.

Avoid “never” and “always”Avoid “never” and “always”Logic defeats angerLogic defeats angerFocus on the REAL problemFocus on the REAL problem

AngerAngerAnger

fear Unappreciated Frustration

Rejection Hurt Disappointment

EmbarrassmentHumiliation

Ideas to Make You DisturbedIdeas to Make You Disturbed

I must be loved by practically every I must be loved by practically every significant person in my life-and if significant person in my life-and if I’m not, it’s awful!I’m not, it’s awful!

I must not make errors or do poorly, I must not make errors or do poorly, and if I do, it’s terrible.and if I do, it’s terrible.

People and events should always be People and events should always be the way I want them to be. the way I want them to be.

Ideas to Help You Function Ideas to Help You Function EffectivelyEffectively

It’s definitely nice to have people’s It’s definitely nice to have people’s love and approval – but even without love and approval – but even without it, I can still accept and enjoy myself. it, I can still accept and enjoy myself.

Doing things well is satisfying – but Doing things well is satisfying – but it’s human to make mistakes.it’s human to make mistakes.

People are going to act the way THEY People are going to act the way THEY want – not the way I want. want – not the way I want.

Some Other Tips Some Other Tips

Don’t take yourself to seriously. Not Don’t take yourself to seriously. Not every disappointment is a tragdey.every disappointment is a tragdey.

Change your environment.Change your environment.Timing is important.Timing is important.Avoid anger triggers.Avoid anger triggers.Find alternatives to anger-provoking Find alternatives to anger-provoking

events events