Stress Management: Anger Control Techniques

Stress Management Skills: Manage Your Anger

• Anger is an intense emotion felt when something goes wrong.
• It's often characterized by stress, frustration, and irritation.
• Everyone experiences anger occasionally.
• It's a normal response to difficult situations.
• Anger becomes a problem when excessively displayed and impacts daily life.
• Anger can range in intensity, sometimes being excessive or irrational.

Subtopics

• The nature of anger
• Approaches to anger management
• Turning down the heat: conflict resolution

i. The Nature of Anger

• Anger is a natural, mostly automatic response to pain (physical or emotional).
• Anger can occur when feeling unwell, rejected, threatened, or experiencing loss.
• Physiological and biological changes accompany anger, including increased heart rate and blood pressure, and elevated levels of adrenaline and noradrenaline.
• Anger can stem from both external and internal factors.

Four Types of Anger

• Anger is a part of us. Accepting it allows understanding and respect.
• Four types of anger exist: long, short, hot, and cold.

Types of Anger

• Short Anger: The immediate physical response connected to the fight-or-flight response. It is quick to flare up and subside.
• Long Anger: A profound, ongoing sense that the world isn't as it should be, related to grief. It is usually sustained as long as the injustice or wrongfulness continues.
• Hot Anger: A rush of rage, explosive and destructive, often arising in response to wrongs or trauma. Re-establishing boundaries is a common reaction.
• Cold Anger: Cooled and directed towards productive action, acting as a tool for positive change. It contrasts with the explosive nature of hot anger.

ii. Approaches to Anger Management

a) Cognitive Restructuring

• Changing thought patterns to reduce anger.
• Angry people often use exaggerated, dramatic thinking.
• Replacing negative thoughts with rational ones ("it's not the end of the world").
• Identifying demanding thoughts and translating into desires.

b) Relaxation

• Simple techniques like deep breathing and relaxing imagery can calm angry feelings.
• Deep breathing: Inhale deeply, exhale slowly, focusing on calm words.
• Relaxing Imagery: Visualize calming experiences.
• Regular practice helps manage feelings of anger.

c) Problem Solving

• Anger and frustration can stem from real, inescapable problems.
• Anger can be a healthy response to difficulties.
• Focus on how to handle and address the problem rather than simply finding a solution.
• Problem-solving steps are introduced: recognition, definition, developing a strategy, organizing knowledge, allocating resources, monitoring progress, evaluating solutions.

d) Better Communication

• Angry people might jump to conclusions.
• Slow down in heated discussions.
• Carefully consider responses before speaking.
• Actively listen to the other person's viewpoint.