50 Ways To Deal With Anger

Name: 50 Ways To Deal With Anger
Rating: 4.3 (7 reviews)

Healthy Ways To Express and Cope With Anger Based On Research

Created byAJK Consulting

Last updated 2/2022

English

What you'll learn

Understanding anger.
What happens in our brain when we are angry
Normalizing anger as a feeling.
Release your anger assertively
Learn your triggers
Work on problem solving skills
Fit into the transactional analysis mode
Know when to let something go
Suppressing and recreating anger

Course content

1 section • 32 lectures • 1h 21m total length

Introduction10:15
What Is Anger?8:12
Explore how anger arises from hidden emotions, its brain and physiological effects, and how upbringing shapes its expression; learn a color-coded map to calm, reflect, and resolve anger.
Cognitive Distortions2:01
Identify cognitive distortions that fuel anger, such as mental filter, black-and-white thinking, fortune telling, mind reading, disregarding positives, magnification, minimization, overgeneralization, personalization, and labeling.
Susan Piver's '100 Hard Questions for an Authentic Life'3:48
Activity I - Self Assessment: Anger Gauge0:12
1 & 2 of 50 Ways To deal With Anger3:15
3. Release Your Anger Assertively2:41
4. Talk Openly and Clearly0:34
5. Listen1:52
Activity II - Listening Skills Game: Hear Me Out0:50
6. Empathy4:11
7. Work on Mutual Trust Bonding0:58
Foster mutual trust bonding by acting with integrity and consistency, and by reliably fulfilling commitments. Build a shared belief that others can depend on you to achieve a common purpose.
8. Fight Fair2:22
Learn to fight fair by staying calm, expressing feelings with words, and addressing one issue at a time. Avoid personal attacks, generalizations, and stockpiled grievances to foster two-way communication.
9. Enhance Your Problem Solving SKills1:01
Enhance your problem solving skills by planning exact outcomes, networking with helpful experts, recognizing limitations, researching contingencies, avoiding all-or-nothing thinking, and maintaining belief that solutions will emerge.
Activity III - Problem Solving Exercise: Magic Circle0:36
10. Use Clean Language1:55
11. Fit Into the Transactional Analysis Mode4:03
Explore transactional analysis to map two-way interactions, using ego states: child, parent, and adult, to interpret words, gestures, raised eyebrows, hugs, and silence, and improve communication.
12. Acknowledge Psychological Contracts2:13
Explore the psychological contract as the informal expectations shaping the employer-employee relationship alongside the formal contract. Learn how communication and fair treatment prevent breaches that erode trust, disengagement, and productivity.
13 to 23 of 50 Ways To deal With Anger5:48
Learn 13 to 23 ways to deal with anger using avoidance, smoothen, compromising, collaboration, and forgiveness, plus the qued Serre framework for conflict resolution.
24-30 of 50 Ways To deal With Anger3:03
Set realistic boundaries and communicate expectations to prevent escalation. Use breathing, yoga, and brief physical activity to redirect anger into constructive, positive outcomes.
Activity IV - Exercise: Deep Relaxation0:42
31. Cognitive Restructuring1:50
Master cognitive restructuring to change how you think under pressure, avoid overgeneralizations and anger that stifles creativity, and use Socratic questioning to think based on facts.
32-35 of 50 Ways To deal With Anger2:33
Take responsibility rather than blaming others, change your environment during stress, pause with a ten-count, and breathe; embrace unconditional self-acceptance, unconditional acceptance of others, and unconditional acceptance of life.
36. Emotional Freedom Techniques1:20
practice emotional freedom techniques to balance mind, body, and emotions by tapping acupressure points while thinking about anger, then observe reduced intensity and repeat until balance is restored.
37-41 of 50 Ways To deal With Anger3:03
Visualize scenarios and apply energy psychology with mind–body meridians to shift attitudes and beliefs through integrated personal development; use humor and mood-boosting foods to ease anger and avoid excess caffeine.
42-43 of 50 Ways To deal With Anger1:07
44. Sleep1:16
Improve sleep quality to reduce depression and anxiety by dimming lights, avoiding mental arithmetic and caffeine after midday, and having a snack or fruit before bed; a hot bath helps.
45. Be Aware that You Always Have the Choice to Control Your Behaviour2:23
46-48 of 50 Ways To deal With Anger1:45
Break negative thinking with positive reframes and a ten-word cue to evoke happy emotions. Know when to seek coaching, and express anger at right time and in the right way.
49. Fisher's Process of Personal Change3:13
Explore Fisher's process of personal change, detailing emotions from anxiety and fear to guilt, depression, and eventual moving forward as individuals resist, realize, and manage change.
50. The Power of I am1:58
Change your thinking to change your life through the power of I am. Practice self-affirmations like I deserve to be in control of myself, and I am strong.
Activity V - Exercise: Anger Log0:05

Requirements

No prior knowledge or tools are required before taking this course

Description

Anger is a reaction. It’s a pseudo or secondary emotion that comes to the surface as a result of other hidden emotions such as fear, pain, lack of respect, lack of appreciation, etc.

Anger is an adaptive response to threats; it inspires powerful and sometimes aggressive feelings to trigger the “fight or flight” modes.

Anger can be unpredictable and -if left untamed- could affect your quality of work and social life. It’s accompanied by physiological and biological changes. The way we are brought up and our cultural background affect the way we express anger. You can be angry about thoughts, people or events.

The Anger Management course is a program specifically designed to help individuals learn about their anger and how they can manage it more effectively.

The course uses the principles of Cognitive Behavioral Therapy (CBT) and Mindfulness practices which encourage participants to become more aware of their thoughts, feelings and behaviors when angry; monitor their anger through self-help strategies; build on their ability to manage stressful situations and practice a variety of healthy responses to anger.

Topics covered in this e-course:

What is really behind anger: Triggers and signs
How the brain works
Cognitive distortions
The cycle of acceptance
When is anger considered to be a problem and how far could it affect general health?
The Johari model
Assertive management and setting realistic boundaries
Problem solving techniques
Using clean language
Fitting in the transactional analysis mode
Acknowledging psychological contracts
Breathing and deep relaxation techniques
Cognitive restructuring techniques
The rational emotive theory
Emotional freedom techniques
Integrated personal development
Humor and energy psychology
When is it healthy to be angry
Glasser’s ‘Choice Theory’
Fisher’s process of personal change
Self-help script for anger management

Who this course is for:

This course is suitable for those looking for practical tips and healthy ways to deal with and express anger; either for themselves or to help a close one.