Anger Management

1. Anger Management

2. Introduction Henry Gordon works as a Project Manager in a reputed MNC. He has been facing a lot of problems because of his inability to control his temper. His wife is unhappy with Henry’s frequent angry outbursts and has finally stopped trying to reason with him. Henry’s sub-ordinates are scared of him and do not voice their views and opinions in front of him.

3. Introduction Henry’s boss keeps telling him to control his temper. Henry’s anger problem is laying obstacles to his growth in the company. Henry’s superiors do not trust him for a higher management role. Henry’s friends have started avoiding him and when they do meet him, they are always wary of Henry. As you can see, Henry is facing a lot of problems both on his personal as well as professional front due to his frequent angry outbursts.

4. Let us learn about anger and anger management in detail. Introduction Uncomfortable Resentful Wary Angry Peace of mind Concentration on work Health Henry’s inability to control his anger makes everyone around him uncomfortable, angry, resentful and wary of him. Anger problem not only affects others but also adversely affects Henry’s health, peace of mind and concentration on work. Hence, it is important that everyone should learn to manage their anger so that anger does not control a person’s life.

5. Objective • Explain What is Anger • Explain What is Anger Management • List the Advantages and Disadvantages of Anger • Explain the Triggers of Anger • Describe the Internal Cues to Anger • Describe the Types of Anger • Explain the Steps for Anger Management • Explain What is CUDSAIR • Explain the Use of Relaxation for Anger Management • Describe the Strategies to Control Anger • Explain the Use of Effective Communication • List the Tips to Keep Cool

6. “Anybody can be angry. That is easy. But to be angry with right person, to the right degree, at the right time, for the right purpose, and in the right way, that is not easy.” -Aristotle What is Anger Management? To understand what anger management is, look at a famous phrase said by the well-known Greek philosopher, Aristotle. So, anger management is all about learning to be angry with the right person, to the right degree, at the right time, for the right purpose, and in the right way.

7. Anger and Aggression It is crucial that you know the difference between anger and aggression. Anger is an emotion. It is ok to be angry. Aggression is acting and letting out the anger inappropriately and aggression is not ok. Learn to check your aggression and express your anger appropriately.

8. Anger Behavior Some of aggressive acts are as follows: Throw something Call someone names Break something Kick someone or something Get in someone’s face Shoving, grabbing, hitting

9. Triggers of Anger Triggers are the things that stimulate the anger response. The various kinds of triggers are: External • Specific person (co-workers or supervisor) • Event (traffic jam, canceled concert or flight, someone talking badly about your family, etc.) Internal • Worrying about personal problems • Memories of traumatic events

10. Stomach gets tight/upset Heart is beating faster Clenching fists Internal Cues to Anger Feel getting flushed The following are some of the internal cues to feelings of anger: Pressure on the temples Sweaty palms Clenched jaw

11. Types of Anger The following are the 12 types of anger: Behavioral Anger Verbal Anger Passive Anger Self-inflicted Anger Chronic Anger Judgmental Anger Overwhelmed Anger Constructive Anger Volatile Anger Retaliatory Anger Paranoid Anger Deliberate Anger

12. Types of Anger Self-inflicted Anger Self-inflicted Anger: • Self-inflicted Anger is the one that is directed toward a person’s own body. • Sometimes, people showing this type of anger tend to starve themselves or eat too much. • These are the people who believe in the idea of punishing their own self for something wrong they have or others have done.

13. Steps for Anger Management The following are the steps for effective anger management to get control of inappropriate and unproductive anger: Step 1: Maintain a “Hostility Log” Step 2: Acknowledge that you have a problem managing anger Step 3: Use your support network Step 4: Use Anger Management techniques to interrupt the anger cycle Step 5: Use empathy Step 6: Laugh at yourself Step 7: Relax Step 8: Build Trust Step 9: Listen Step 10: Be Assertive Step 11: Live positively Step 12: Forgive and Forget

14. CUDSAIR Professor Richard Nelson-Jones of the UK has developed a good structure to use for anger management called CUDSAIR. The acronym ‘CUDSAIR’ stands for: • C – Confront • U – Understand • D – Define • S – Search • A – Agree • I – Implement • R – Review

15. Strategies to Control Anger Following are some of the strategies to control anger: 1 • Keep your voice low 2 • Breath slowly and deliberately 3 • Count to ten

16. Build good relationships before conflict occurs • Do not let small problems escalate; deal with them as they arise Tips to Manage Conflict to Avoid Anger • Respect differences • Listen to others’ perspectives on the conflict situation

17. Tips to Keep Cool The following are some tips or ways to keep cool and reduce anger: Get enough sleep Know your feelings Exercise every day Eat right Learn to relax Find a quiet place

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