Anger

Anger A completely normal, usually healthy, human emotion. A completely normal, usually healthy, human emotion.However Potentially a dangerous emotion, which can tell us a lot about ourselves. Potentially a dangerous emotion, which can tell us a lot about ourselves.

There are lots of words to describe anger. What are some of the words you use to express the range of your angry feelings? What are some of the words you use to express the range of your angry feelings?

Physiological and Biological Changes Physiological and Biological Changes “Fight or flight” recation (a natural, adaptive response to threat): “Fight or flight” recation (a natural, adaptive response to threat): Increase in blood pressure and heart rate Increase in blood pressure and heart rate Increase in energy hormones Increase in energy hormones

Triggers of Anger External Specific person (co-workers or supervisor) Specific person (co-workers or supervisor) Event (traffic jam, canceled concert or flight, talking trash about your family, etc) Event (traffic jam, canceled concert or flight, talking trash about your family, etc)

There are lots of words to describe anger. Internal Worrying about personal problems Worrying about personal problems Memories of traumatic events Memories of traumatic events

Dealing With My Anger Express it Express it Suppress it Suppress it Clam yourself Clam yourself

Victim’s Practical Exercise List three things you might reasonably want to do but can’t (omit the ridiculous). List three things you might reasonably want to do but can’t (omit the ridiculous). List three things you don’t want to do but have to do anyway. List three things you don’t want to do but have to do anyway. List two things you need. List two things you need.

Cognitive Restructuring (Changing “Stinking Thinking”) Anger exaggerates “ain’t it awful” thinking. Anger exaggerates “ain’t it awful” thinking. Avoid “never” and “always” Avoid “never” and “always” Logic defeats anger Logic defeats anger Focus on the REAL problem Focus on the REAL problem

Anger Anger fear Rejection Humiliation Unappreciated Hurt Embarrassment Frustration Disappointment

Ideas to Make You Disturbed I must be loved by practically every significant person in my life-and if I’m not, it’s awful! I must be loved by practically every significant person in my life-and if I’m not, it’s awful! I must not make errors or do poorly, and if I do, it’s terrible. I must not make errors or do poorly, and if I do, it’s terrible. People and events should always be the way I want them to be. People and events should always be the way I want them to be.

Ideas to Help You Function Effectively It’s definitely nice to have people’s love and approval – but even without it, I can still accept and enjoy myself. It’s definitely nice to have people’s love and approval – but even without it, I can still accept and enjoy myself. Doing things well is satisfying – but it’s human to make mistakes. Doing things well is satisfying – but it’s human to make mistakes. People are going to act the way THEY want – not the way I want. People are going to act the way THEY want – not the way I want.

Some Other Tips Don’t take yourself to seriously. Not every disappointment is a tragdey. Don’t take yourself to seriously. Not 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 events Find alternatives to anger-provoking events