Anger Management Skills

Understanding the nature of Anger? What is anger? Why we get angry?

The objective of this Section is to get some background knowledge on the nature of anger, so that we can understand what is anger and what are the different stages of the anger cycle, we will also discuss the fight-and-flight response, and some common myths about anger. Let us start with the Nature of Anger.

This lecture will help you in measuring your anger episodes, or in other words how you can measure your anger? This introduces the FITED method of measuring Anger.

The fight and flight theory describes how people react to perceived threat or loss. It also tells us about the choices that our ancient ancestors had when faced with danger. Understanding this theory can help us to recognize our signs and symptoms that occur before the anger sets in.

Anger typically follows a predictable pattern: a cycle. Understanding this cycle can help us understand our own anger reactions and of others also. By knowing this cycle we can decide about the most appropriate responses.

How one passes through the five phases of Anger Cycle, what are the causes and how to recognize them? What are the appropriate responses at each phase or how to deal with each phase of anger.

The five common myths about anger and their refutations.

Learn 5 DONT’S or Unhelpful ways of dealing with Anger, by becoming aware of the don'ts of anger you will not only be able to recognize them but also avoid them.

Here a 4 Do's of Anger or 4 helpful ways of Anger. By becoming aware of the Do's you will be better able to do the right things.

Anger is instinctual, yes or no?. YES! It is an emotion that comes unbidden, and we often don’t have a choice whether we would be angry or not. What we can do however, is take control of our anger when it comes. In the last section we learned some do’s and don’ts. In this section, we are going to learn some ways and means, some strategies and techniques to gain control over our anger, we will get to know the warning signs and their importance, we will see how to use some coping and relaxation techniques, and ways to blow off steam.

Once you realize that you are angry, or that you’re about to get angry, you can start calming yourself mentally. Here are some of the coping thoughts or few mental scripts you can use to keep your anger under control.

Using Relaxation Techniques

Another way to help you control your anger is to intentionally induce yourself to a state of calm. Or to use some relaxation techniques: Relaxation techniques can help your body relax and lower your blood pressure and heart rate. This is called a relaxation response. There are several techniques you can try. See which ones work best for you.

Breathing Exercises

Meditation

Progressive Muscle Relaxation (PMR)

Visualization

Music

Art and Crafts

Blowing Off Some Steam

In the last session we discussed different relaxation techniques, Breathing Exercises like, Meditation, Progressive Muscle Relaxation (PMR), Visualization, Music and Art and Crafts, you can use anyone of them or any combination of them to relax here we are going to discuss some more techniques of controlling your anger, that is by getting your anger energy out--- means blowing off steam. Blowing off Steam include techniques like:

Screaming

• Physical Activity

• Pillow Punching

• Writing and

• Singing

You are not a victim of your situation; you always have the option of taking a deliberate and well-thought out response to an anger-provoking situation. Alteration means that you initiate change. Learn the Alteration strategy and techniques

Lear the Avoidance strategy and techniques that you can use to deal with anger more effectively.

Unfortunately, there are some things that we cannot change nor avoid. In this case you need to  use the Acceptance Strategy and its techniques.

It is not just our own anger that can get overwhelming. Another person’s blow up can also trigger intense reactions in us, including shock, fear and even reactive rage. In this section we will learn how you can effectively deal with angry people. We will learn about the Energy Curve, de-escalation techniques, and guidelines on when to back away and what to do?

De-escalation techniques are skilled interventions designed to facilitate a person’s cooling down process, they reduce the possibility of getting verbally or physically hurt, and help to gain control of the situation.

Not all angry reactions can be effectively dealt with. Let us look at some situations when it is more advisable to back away:

Anger is deeply personal. If you want to manage your anger effectively you should take into consideration your own individual anger dynamics and tailor-fit interventions to them. In this section you will learn about: What hot buttons are? How to identify your personal hot buttons? And how you can be benefitted by keeping a personal anger log. Let us first try to understand what are hot buttons?

Hot buttons differ from person to person. Our personal histories influence what would make us angry. Some triggers are caused by conditioning, modeling and unresolved issues.

More often than not, anger reactions appear in patterns. This means that there is a predictable structure that the anger reactions follow. This pattern is unique to each individual.

Unfortunately, it is difficult to notice this pattern unless you take that third person point of view and study your anger reactions from a distance.

We’ve now come to the conclusion of our Program. Now you know the different strategies and techniques that can help you manage your anger better. In this section I will show you how these different techniques come together and also some additional tips to help you in practicing these anger management techniques more effectively.

Here are some tips for putting anger management techniques into action. In fact you can use these tips for any kind of behavioral change whether it is procrastination, time management, goal setting, decision making, problem solving, anything.:

If you have reached this point, my hats off to you! Perhaps you are one of the few persons who is really serious in not only managing your anger but also to improve and develop yourself. I must Congratulate you and Thank you for taking my program.