1. Managing Dysfunctional
Emotions

2. Managing Emotions – General Tips
Even Positive emotions may have to be managed – Over confidence
Preventing negative emotion easier than controlling them
You are responsible for your feelings
Be confident that you can handle it
Deal with emotions early
Identify, acknowledge, be curious
Reduce Intensity (Pause)
Impulse control – Delaying gratification

3. Managing Emotions – General Tips
Change perception – Reappraisal, Denial, intellectualization, Reaction Formation
Change the scene – physically leave the situation
Shift your attention to other stimulus
Calming mental construct
Deep breathing and relaxing muscles
Do something physical to relieve tension
Constructive Inner dialogue

4. Managing Emotions – General Tips
Do problem solving
Change behaviour (act boldly)
Change time frame (Regret, Boredom, Anxiety)
Use antidote – Anger Vs Compassion
Counter Conditioning (Boss -Anxiety)

5. Managing Anger Utility of Anger as an emotion Harmful effects of Anger
  Self-protection
Harmful effects of Anger
  Heart problem
Physical hurt
Spoil relationships
Expression of Anger
  Vent or Suppress
Various ways
Gender differences
Frequency of expression
Intensity of Anger

6. Managing Anger Genesis of Anger Physical Symptoms of Anger
Mostly Interpersonal
Result of Thinking
Absolutist thinking
Violation of standard
Feelings of Injustice
Response to rejection or hurt
Perception of threat body/ego
Physical Symptoms of Anger
 Fight response
Who makes you angry?
Blame is the central issue in anger
Protect yourself if risk of attack

7. Managing Anger Venting Anger with less intensity
Aim productive expression
  Delay the response
Calling time out
Resisting impulse
Deep breathing and muscle
relaxation
Talk it over, negotiate

8. Managing Anger Releasing Anger through other means
Ridiculous fantasy – laugh
Establish imaginary contact and
then release your feelings
Vigorous exercises/games
Talking to others
Release through writing
Forgive and forget
Do not store anger as resentment,
hostility, hatred

9. Managing Anger Becoming Angry less often It is my choice
It is my choice
Enhanced awareness – Diary of
provocations
 Change your interpretation
 Analyze the threat perception
 Seeing from other’s point of view
 Being personally secure
 Not personalizing
 Being more flexible/open
Stop trying to change the other
person
 Avoid perfectionism
Having realistic expectations from
self/others

10. Managing Anger Dealing With Other’s Anger
Ask him to sit, offer a glass of water
Acknowledge other person’s feelings
Listen attentively
Avoid arguing and disagreeing
Avoid being judgmental
Watch your words
Don’t raise your voice
Don’t gaze at the person
Don’t become angry
Be patient

11. Managing Anger
Respond to what they are saying, and not How they are saying
Seek clarification, check expectations
Understand his point of view/grievance
Aim for containing the situation, not necessarily for resolution
Regret, apologize
Adopt problem-solving approach
Express your point of view, re-negotiate.

12. Anger Management
“ Anyone can be angry. That’s easy. But to be angry with the right person, for the right reason, at the right time and in the right degree is difficult.”
- Aristotle

13. Anxiety Management Utility of Anxiety as an emotion
Defend ourselves
Prepare ourselves for the future
Spurs us to do well
Harmful effects of Anxiety
Affects immune system
May lead to ulcers
Insomnia

14. Anxiety Management Physical symptoms when anxious Genesis of Anxiety
Uncertainty about something
important to us
Always in the future
Fear of hurt or Loss
Fear of loss of Love
Fear of loss of control – power, money, position, influence
Fear of loss of self-esteem - fear of failure, being ridiculed

15. Anxiety Management Calm Down Admit, don’t deny anxious feelings
Control anxiety at the initial stage
itself
Deep breathing & muscle relaxation
Positive Imaging
Positive Self-talk
Slow and deliberate action
Think of all the positive things in
your life
What is the probability of it happening

16. Anxiety Management Problem Solving Prepare Well
Three step process of Dale Carnegie
What is the worst that may happen in this situation
  Accept it
  Improve upon the situation
Focus on what you want to achieve and not on your fears

17. Anxiety Management Not getting anxious Enhanced awareness
What is that I am afraid of losing
Trust whatever life brings
Take one day at a time
Change the thing, which you can; accept what you cannot change
Basic belief in yourself that somehow you will manage

18. Anxiety Management Let go off fantasies. It is a misuse of imagination
Avoid perfectionism
Give up excessive desire to control
Having positive anticipation instead
of anticipating negative
consequence
Fix up a worry time

19. Managing One’s Fears Utility of Fear as an emotion
Ensures our survival and development
Harmful effects of Fear
An infectious emotion
Grows over time
Lack of excitement, courage
Leads to prejudice, hatred, cruelty and superstition
Immobilized
How do we manage it
By running away from it – flight response

20. Managing One’s Fears Take safe risks Confront the fear
Change the thoughts
Act bold
Use logic and facts
Review your fears and outgrow them
Increase the size of safe zone.

21. Thank you