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Please Read Section I of your workbook before beginning the slide show.

Please Read Section I of your workbook before beginning the slide show. Reducing Your Anger through Breathing. Your head is aching. Your heart pounding in your chest…. Your breathing fast but can’t seem to get enough air…. You’re really mad!.

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Please Read Section I of your workbook before beginning the slide show.

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  1. Please Read Section I of your workbook before beginning the slide show.

  2. Reducing Your Anger through Breathing

  3. Your head is aching...

  4. Your heart pounding in your chest….

  5. Your breathing fast but can’t seem to get enough air…

  6. You’re really mad!

  7. Most people know when they are really angry but not everyone. Here are some sure signs that anger has a hold of you. • Red face • Perspiring • Shaking • Chest pain • Crying • Tension • Clinched jaw • Grinding teeth • Loss of control over your emotions

  8. Now you recognize the signs of anger. So, next time your angry what are you going to do about it?

  9. Controlling your anger is as easy as changing the way you breathe.

  10. Medical evidence shows thatyou cannot breathe normally and stay angry. If you practice and learn these easy steps then you can...

  11. Improve your health. Have better personal relationships. Find greater success in the professional world. And Increase your self esteem!

  12. So if you have ever experienced… Road Rage! A really annoying co-worker! A boss who just doesn't get it! A spouse who pushes your buttons! Your children embarrassing you in public!

  13. Just Breathe!

  14. The Choice is yours!

  15. Control your anger Or let your anger control you. Click below Take me to the next page. I want to be in control!

  16. So what's so bad about getting really angry?

  17. Anger is a perfectly natural emotion but did you know… • “hostility causes the brain to launch health damaging signals to the immune system preventing normal healing to the human body”. DukeMedicalCenter.com • …..organ failure, respiratory diseases or psychiatric disorders. ... surge of social stress anger. ...Journal of Human Hypertension, 2001 - nature.com • A study that looked at almost 13,000 people over six years found that those who were most prone to anger were about 2.5 times as likely to have heart attacks or sudden cardiac deaths as their calmer counterparts. • New York Times; New York, N.Y.; May 9, 2000; Eric Nagourney • Excessive anger can make us sick, not only mentally, but physically. In fact, millions of Americans experience the side effects of chronic anger in the form of illnesses, drug and alcohol addiction, headaches, domestic violence, and depression, just to name a few. • BJC Health Care http://www.bjc.org/BJC/BJCWELL.NSF/0/e6ea5c47d40272fb86256d910062bbb6?OpenDocument • People who experience road rage can express it in many forms, from attacking other drivers to allowing anger to ruin their personal lives. WebMDHealth.com

  18. migraines Click on the name of the body part to see the effects of anger on the body part. confusion irregular beating shallow breaths raised blood pressure ANGER AFFECTS Your Whole Body! Increased need for oxygen nausea nerve constriction stomach cramps diarrhea

  19. mental clarity Click on the name of the body part to see how relaxed breathing effects the body parts. concentration normal heart rhythm Deep breaths lowered blood pressure Breathing right affects the whole body too! Decreased need for oxygen healthy digestion healthy nerves reduced stomach acid

  20. So which one is not angry? Read the information beside each stick figure and click on the one you think represents an person who is not angry. concentration Perspiration normal face color 30 to 40 respirations a minute Heart rate 80 Heart rate 120 15 to 20 respirations a minute stomach cramps healthy digestion shaking

  21. Sorry you have chosen the angry stick figure.Anger causes raised blood pressure, rapid heart rate, rapid shallow breathing, digestive problems and constricted nerves.

  22. There are six easy steps to controlling your breathing and reducing your anger.

  23. Directions: Click on the little white pages below to learn the steps. Step 1: Place one hand on your upper chest and the other on your diaphragm. Step 5 Photo Step 4 Step 3 Step 2 Step 1 Upper chest Place one hand here. Place the other hand here. Diaphragm

  24. Step 2: Count the rate of diaphragm movement for one minute. This will give you what is referred to as your respirations. Step 4 Count one respiratation for every time your diaphragm expands. Step 3 Step 3 expands – stretches out Step 2 PRACTICE STEPS 1 & 2

  25. ARE YOUR HANDS IN THE CORRECT POSITION? Don't forget! Count one for each time your diaphragm falls in. Click on the stopwatch above to begin counting.. You will hear a ding when one minute is up. Stop! ARE YOU ONLY COUNTING THE NUMBER OF TIMES YOUR DIAPHRAGM EXPANDS ?

  26. You should have counted between 15 and 40 diaphragm expansions. If your count was less than 15 or greater than 60 review the rules and try again. REVIEW AGAIN CONTINUE TO STEP 3

  27. Step 3: Inhale through your nose while counting to 5 in your head. Step 4 Step 3 Inhale – Breath in Step 4 Step 3

  28. Step 4: Push your abdomen out while doing Step 3. Step 6 Step 5 Step 4

  29. Step 5: Exhale through pursed lips while counting to five in your mind. Exhale - Breathe out Review Steps One through Five Step 5 Pursed lips are puckered as if to whistle or gently blow out a candle flame.

  30. Step 6: Repeat Step 2 Count your rate of respirations for one minute. ( Click on the stopwatch to begin. You will hear a ding when one minute is up) Review Steps One through Six Step 6 ( You should count between 15 and 20 respirations.) Begin counting STOP!

  31. Step 6: Repeat Step 2 Count your rate of respirations for one minute. ( Click on the stopwatch to begin. You will hear a ding when one minute is up) Review Steps One through Five Step 6 ( You should count between 15 and 20 respirations.) Begin counting STOP!

  32. Review and Practice Use the outline below to help you practice the steps. If you need a visual reminder look at pages (15 – 21) in your workbook. 1) Placeone hand on your diaphragm and one on your upper chest. 2) Count your rate of respirations for one minute. ( Click on the stopwatch to begin. You will hear a ding when one minute is up) 3) Inhale through your nose while counting to five. 4) Push out your abdomen 5) Exhale through pursed lips while counting to five. 6) RepeatStep 2 ( You should count 15 to 20 respirations. Begin counting STOP!

  33. So are you ready to try your new breathing skills? I’m still not sure. I think I need more practice. I’m Ready!

  34. Please read the directions on page 5 of your Assessment Booklet before continuing.

  35. Choose your conflict. Your neighbor screams at you because your child accidentally broke her window. Your boss suggests that your lazy and she is overpaying you. Your significant other suggest that you need to spend more time cleaning the house and less talking. You find out some co-workers have been talking bad about you behind your back.

  36. “What kind of parent are you? Can’t you even control your kids?! Let me have them for a day, I’ll fix their wagons!” – Unhappy neighbor Fill in pages 5 an6 in your Assessment Booklet before continuing.

  37. “ Do you really expect me to believe your kids were sick again?! I thinkyou’re just lazythat’s all. I don’t know why I pay you so much. You ought to be here seven days a week, twenty four hours a day for the six dollars an hour I pay you! ” – Unhappy boss Fill in pages 5 an6 in your Assessment Booklet before continuing.

  38. “Who us? We would never talk bad about you girl! ” - Catty gossiping co-workers Fill in pages 5 an6 in your Assessment Booklet before continuing.

  39. “ I’m just saying,maybe if you spent more time taking care of the house and not so much time talking, things might be better.It’s not like it’s my fault! ” – Thoughtless Significant Other Fill in pages 5 an6 in your Assessment Booklet before continuing.

  40. Congratulations! You have taken the first steps in controlling your anger and living a healthier, more peaceful life. So remember...

  41. Don’t let it get you angry Just ….. Breathe

  42. We appreciate your participation in the Relaxed Breathing module.We believe the six steps will help to make healthier changes in your life.Please complete the Post Anger/Breathing Assessment after completing the module.These questions are a way for us to evaluate if the module design is effective. The module questions are anonymous and are not an evaluation of you or your learning skills!

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