Anger Management

3. What is Anger ?What is Anger ?
Anger is a basic human emotion Anger is a basic human emotion
that is experienced by all people. that is experienced by all people.
Typically triggered by an emotional Typically triggered by an emotional
hurt, anger is usually experienced as hurt, anger is usually experienced as
an unpleasant feeling that occurs an unpleasant feeling that occurs
when we think we have been when we think we have been
injured, mistreated, opposed in our injured, mistreated, opposed in our
long-held views, or when we are long-held views, or when we are
faced with obstacles that keep us faced with obstacles that keep us
from attaining personal goals. from attaining personal goals.

4. What is Anger ?....2What is Anger ?....2
Anger is a completely normal, Anger is a completely normal,
usually healthy, human emotion. usually healthy, human emotion.
But when it gets out of control But when it gets out of control
and turns destructive, it can lead and turns destructive, it can lead
to problems—problems at work, to problems—problems at work,
in your personal relationships, and in your personal relationships, and
in the overall quality of your life. in the overall quality of your life.
And it can make you feel as And it can make you feel as
though you're at the mercy of an though you're at the mercy of an
unpredictable and powerful unpredictable and powerful
emotion. This brochure is meant emotion. This brochure is meant
to help you understand and to help you understand and
control anger. control anger.

5. What causes Anger?What causes Anger?
Anger can be caused by both Anger can be caused by both
external and internal events. external and internal events.
You could be angry at a You could be angry at a
specific person (Such as a specific person (Such as a
coworker or supervisor) or coworker or supervisor) or
event (a traffic jam, a canceled event (a traffic jam, a canceled
flight), or your anger could be flight), or your anger could be
caused by worrying or caused by worrying or
brooding about your personal brooding about your personal
problems. Memories of problems. Memories of
traumatic or enraging events traumatic or enraging events
can also trigger angry feelings. can also trigger angry feelings.

6. How does the Body React To Anger?How does the Body React To Anger?
Anger doesn’t make the “blood boil” or your Anger doesn’t make the “blood boil” or your
eyes “see red”. But it does cause certain eyes “see red”. But it does cause certain
changes in the body. Here’s what happens:changes in the body. Here’s what happens:
ADRENALINE and other chemicals pour into ADRENALINE and other chemicals pour into
the bloodstream.the bloodstream.
THE HEART pumps faster.THE HEART pumps faster.
BLOOD PRESSURE rises.BLOOD PRESSURE rises.
BLOODFLOW quickens.BLOODFLOW quickens.
MUSCLE tense.MUSCLE tense.
IN OTHER WORDS, the body shifts into higher IN OTHER WORDS, the body shifts into higher
gear, generating energy needed for action. Learn gear, generating energy needed for action. Learn
how this energy can work to your advantage or how this energy can work to your advantage or
disadvantage.disadvantage.

7. Danger!! Danger!! Danger!!Danger!! Danger!! Danger!!
Failing to deal with your Failing to deal with your
anger may lead to:anger may lead to:
Health ProblemsHealth Problems
TensionTension
AccidentsAccidents
Interpersonal ProblemsInterpersonal Problems
Uncontrolled Anger can be Uncontrolled Anger can be
DANGEROUS.DANGEROUS.
It may lead to:It may lead to:
CRIME-ABUSE-MORE CRIME-ABUSE-MORE
VIOLENT BEHAVIORVIOLENT BEHAVIOR

8. Anger … ..Anger … ..
It is important to understand anger It is important to understand anger
because the way you express it can because the way you express it can
be:be:
HELPFUL:HELPFUL: Venting anger can get you Venting anger can get you
“fired up” so you can overcome “fired up” so you can overcome
obstacles and Achieve Goals.obstacles and Achieve Goals.
HARMFUL:HARMFUL: When you ignore anger When you ignore anger
or express it in a negative way, it can or express it in a negative way, it can
hurt you and others.hurt you and others.

9. How does Anger effect Relationships… ??How does Anger effect Relationships… ??
Anger can result in domestic
violence.
People who are around the
angry person tend to shut down in
order not to anger that person.
Others get their feelings hurt.
Other people become defiant,
become indifferent, avoid you, or
lose respect for the angry person.

10. ANGER ANGER
MANAGEMENTMANAGEMENT
Anger management does not involve getting Anger management does not involve getting
rid of all anger, but using anger to enhance rid of all anger, but using anger to enhance
your life. We can look at the purposes of your life. We can look at the purposes of
anger in both a positive and negative light. anger in both a positive and negative light.

11. ANGER ANGER
MANAGEMENTMANAGEMENT
The positive aspects The positive aspects
of anger are that of anger are that
you have increased you have increased
energy, are able to energy, are able to
communicate your communicate your
feelings, able to feelings, able to
solve your problems solve your problems
and can take charge and can take charge
of of the situation. `the situation. `

12. ANGER ANGER
MANAGEMENTMANAGEMENTThe negative aspects The negative aspects
of anger are that you of anger are that you
can have disruption can have disruption
of your thinking, of your thinking,
unnecessarily defend unnecessarily defend
yourself, become yourself, become
aggressive and aggressive and
become known as an become known as an
angry person.angry person.

13. ANGER ANGER
MANAGEMENTMANAGEMENT
Anger management Anger management
would be seen then as would be seen then as
increasing the positive increasing the positive
aspects or functions of aspects or functions of
anger and decreasing anger and decreasing
the negative functions the negative functions
of anger.of anger.

14. Importance of ANGER MANAGEMENTImportance of ANGER MANAGEMENT
The goal of Anger The goal of Anger
Management is to reduce Management is to reduce
both your emotional both your emotional
feelings and the feelings and the
physiological arousal that physiological arousal that
anger causes. anger causes.
You can't get rid of, or You can't get rid of, or
avoid, the things or the avoid, the things or the
people that enrage you, people that enrage you,
nor can you change them, nor can you change them,
but you can learn to but you can learn to
control your reactions. control your reactions.

15. How to deal with angry feelings
effectively
Identify stressors and learn stress-Identify stressors and learn stress-
management techniques and management techniques and
relaxation skills.relaxation skills.
Take steps to establish Take steps to establish
real communication skills.real communication skills.
Identify the emotional baggage Identify the emotional baggage
from childhood from childhood
issues.issues.
Learn to recognize your Learn to recognize your
body’s reactions to anger.body’s reactions to anger.
Learn Learn
to to
state state
youryour
true true
feelings.feelings.
Attempt to see things from Attempt to see things from
the other person’s perspective.the other person’s perspective.
How to deal with angry feelings effectivelyHow to deal with angry feelings effectively

16. The following are some TIPS The following are some TIPS
to prevent/control an Angerto prevent/control an Anger

17. The key to anger reduction is
knowing yourself.
A match stick has a head but not a brain
ANGER PREVENTION KIT

18. Do important jobs now before they
become urgent.
A match stick has a head but not a brain
ANGER PREVENTION KIT

19. When you make mistakes, learn
from them rather than getting angry.
A match stick has a head but not a brain
ANGER PREVENTION KIT

20. Don't criticize, condemn & complain
because it makes you angry.
A match stick has a head but not a brain
ANGER PREVENTION KIT
Compiled by MRD

21. Learn to say no.
A match stick has a head but not a brain
ANGER PREVENTION KIT

22. Choose a job you love and you will
not have a day of anger in your
working life.
A match stick has a head but not a brain
ANGER PREVENTION KIT

23. Most problems are really the absence of ideas.
Think ahead... anticipate... do it or get it done,
even if second best... you will be less angry.
A match stick has a head but not a brain
ANGER PREVENTION KIT

24. Organize your mind
and organize your desk
for 5 minutes every hour.
A match stick has a head but not a brain
ANGER PREVENTION KIT

25. Accept what you cannot change &
change what you cannot accept.
A match stick has a head but not a brain
ANGER PREVENTION KIT

26. Say sorry at the right moment to reduce the anger of others.
For every 10 minutes you are angry you lose
600 seconds of happiness. A little pot soon hot!
A match stick has a head but not a brain
ANGER PREVENTION KIT

27. Never get angry with a man who
has nothing to lose.
A match stick has a head but not a brain
ANGER PREVENTION KIT

28. The most common occupational disease
of a poor executive is his inability
to listen. The result is anger.
A match stick has a head but not a brain
ANGER PREVENTION KIT

29. Never reply to a letter/ email when
you are angry.
A match stick has a head but not a brain
ANGER PREVENTION KIT

30. Nobody can disgrace us other than
ourselves. So why get angry?
A match stick has a head but not a brain
ANGER PREVENTION KIT

31. Never go to bed with an argument
unsettled.
A match stick has a head but not a brain
ANGER PREVENTION KIT

32. Expectation breeds frustration.
Frustration breeds anger.
A match stick has a head but not a brain
ANGER PREVENTION KIT

33. Work is the best remedy for all angers.
Men who do not know how to fight anger,
die young.
A match stick has a head but not a brain
ANGER PREVENTION KIT

34. Indecision makes you angry.
Therefore, decide this way or that way.
A match stick has a head but not a brain
ANGER PREVENTION KIT

35. If all else fails, lower your standards
to make you less angry.
A match stick has a head but not a brain
ANGER PREVENTION KIT

36. You cannot change others as easily as
you can change yourself.
A match stick has a head but not a brain
ANGER PREVENTION KIT

37. Do not just catch your employees or your
children doing wrong things; it will make
you angry. Catch them doing right things.
A match stick has a head but not a brain
ANGER PREVENTION KIT

38. Most people remember 20 % of what they
hear... understand this fact to
reduce your anger.
A match stick has a head but not a brain
ANGER PREVENTION KIT

39. When you are ANGRY and UPSETWhen you are ANGRY and UPSET
…
remember
…
remember
1-2-3
TURTLE
1-2-3
TURTLE

40. 1 –
Goinsideyourshell
1 –
Goinsideyourshell
THINK before you ACTTHINK before you ACT
Take a “Time Out”Take a “Time Out”

41. 
TimetoRELAX

TimetoRELAX

Calmyourselfdown

Calmyourselfdown
2 – 3
Take DeepBreaths
2 – 3
Take DeepBreaths

42. 
Thinkofagoodsolution

Thinkofagoodsolution
3–
WalkAway
3–
WalkAway

43. ………
Finally
………
Finally
..
Control Your Anger Before it controls you Since…

44. Anger is one Anger is one
letter short ofletter short of
D..A..N..G..E..R!D..A..N..G..E..R!