E MOTION R EGULATION, A NGER M ANAGEMENT & S TRESS M ANAGEMENT

S TRUCTURE 1. Emotion Regulation 1.1 Definition Emotion 1.2 Model of Emotion Regulation 2. Anger Management 2.1 Definition Anger 2.2 Main Approaches of Anger Management 2.3 Anger Management Techniques 2.4 Avoid Escalation & Control Yourself! 3. Stress Management 3.1 Definition Stress 3.2 What is Stress –Video 3.3 Stress Management Techniques 3.4 Progressive Muscle Training

E MOTION R EGULATION How can I control my Emotions?

D EFINITION E MOTION Emotion s are subjective experiences characterized primarily by psychophysiological expressions, biological reactions, and mental states certain emotions are universally recognized, even in cultures that are preliterate (Paul Eckman) six basic emotions: 1. anger 2. disgust 3. fear 4. happiness 5. sadness 6. surprise

E CKMAN ’ S B ASIC EMOTIONS

M ODEL OF E MOTION R EGULATION Process of Emotion generation: 1. Situation: situation (real or imagined) that is emotionally relevant. 2. Attention attention is directed towards emotional situation 3. Appraisal: emotional situation is evaluated and interpreted 4. Response: an emotional response is generated, giving rise to a behavioral, a physiological response Each point can be subjected to regulation: 1. Situation selection: avoid emotionally situations 2. Attentional deployment: direct attention towards or away from an emotional situation 3. Cognitive change: change how one appraises a situation ( Distancing, Reinterpretation, Humor) 4. Response modulation influence behavioral & physiological response

A NGER M ANAGEMENT How can I control my anger?

D EFINITION A NGER Anger is "an emotional state that varies in intensity from mild irritation to intense fury and rage” accompanied by physiological and biological changes (heart rate, blood pressure, levels of your energy hormones, adrenaline, and noradrenaline increase) caused by external and internal events Expressing Anger Anger is a natural, adaptive response to threats: powerful, aggressive, feelings and behaviors, allow us to fight and to defend ourselves when attacked laws, social norms, and common sense limits anger expression

GROUP WORK 1. Think of recent situations that made you angry (At home, at work, with friends, with family, with collegues etc.) 2. Discuss with the person to your left what you do when angry: What helps you control your anger? What makes the situation worse? 3. Write the points on a paper and explain them to the group

MAIN APPROACHES OF A NGER M ANAGEMENT 1. Expressing the anger make clear what your needs are, and how to get them met, without hurting others but by being respectful of yourself and others 2. Supressing, converting & redirecting the anger hold in your anger, stop thinking about it, focus on something positive and convert the anger into more constructive behavior 3. Calming down control your internal responses, taking steps to lower your heart rate, calm yourself down, and let the feelings subside. "when none of these three techniques work, that's when someone—or something—is going to get hurt.“ (Dr. Spielberger)

A NGER M ANAGEMENT T ECHNIQUES  Relaxation Deep breathing and relaxing imagery  Cognitive Restructuring Try replacing exaggerated and dramatic thoughts with more rational ones Remind yourself that getting angry won't make you feel better and may actually make you feel worse  Problem Solving focus on how to handle and face a problem  Better Communication Don’t jump to conclusions or say the first thing on your mind. Slow down and think through your response. Listen carefully to what the other person is saying and take your time before answering  Changing Environment Give yourself a break from some people and the surrounding. Make sure you have some "personal time" scheduled for times of the day

A VOID E SCALATION & C ONTROL Y OURSELF ! 1. Stop 2. Give yourself space 3. Breathe deeply When angry, heart rate is increased, breathing is rapid, face is flushed, or voice is raised Breathing deeply fills body with oxygen: Adrenaline rush will stop. Extra oxygen will relax body, clam breathing, slow heart rate, and allow brain to resume rational thought 4. Analyze Look at the situation as an outsider to see the truth 5. Define the problem describe the problem in one or two sentences. Put it in clear, plain words that exactly state the real issue that sparked your anger 6. Solve the problem

S TRESS M ANAGEMENT How can I deal with stress?

D EFINITION S TRESS Stress can be a reaction to a short-lived situation or it can last a long time if dealing with serious situations. Stress becomes dangerous when it interferes with ability to live a normal life over an extended period. You may feel tired, unable to concentrate or irritable. Stress can also damage physical health.

WHAT IS STRESS?

S TRESSORS IN WORK ENVIRONMENT What is causing you stress in Mure Memorial Hospital? Most common stressors mentioned by employees: The way employees are treated by their bosses/supervisors or company Lack of job securityCompany policies Coworkers who don't do their fair share Unclear expectationsPoor communication Not enough control over assignments Inadequate pay or benefitsUrgent deadlines Too much workLong hours Uncomfortable physical conditions Relationship conflicts Coworkers making careless mistakes Dealing with rude customers Lack of cooperationHow the company treats coworkers

S TRESSORS IN WORK ENVIRONMENT Medical environment stress A study was done on the stress levels in general practitioners and hospital consultants in Over 500 medical employees participated in this study done by Dr. R.P Caplan. Results:  47% of workers scored high levels of stress  27% of the general practitioners scored to be very depressed  nearly 54% of workers suffered from anxiety while being in the hospital

S TRESS M ANAGEMENT T ECHNIQUES Autogenic training & Progressive relaxation Social activity Relaxation techniques & Meditation Reading novels Deep breathing & YogaTime management Natural medicine Homour Prayer Getting a hobby Physical exercise Listening to certain types of relaxing Music Spending quality time with friends Artistic expression Spending time in nature

P ROGRESSIVE M USCLE TRAINING

L ITERATURE 6-steps-to-manage-anger/ regulation#Strategies portal.com/academy/lesson/emotion-regulation- definition-theory-strategies.html