Anger Management: Discovering A More Powerful You

ANGER MANAGEMENT
DISCOVERING A MORE POWERFUL YOU

ANGER MANAGEMENT
 Skills needed in dealing with your anger:
1. Identify a range of feelings including anger

2. Identify aggressive acts by self and others
3. Identify the potential consequences to self and other
from these aggressive acts
4. Identify self-destructive behavior
ANGER MANAGEMENT
1. Identify thoughts prior to aggressive acts

2. Identify internal cues to feelings of anger
3. Develop coping mechanisms for dealing with
anger
4. Express anger without loss of control
ANGER MANAGEMENT
By the time someone
becomes an adult, their
anger has usually become
a habit.
They know it doesn't
always work, but it's their
effortless, go-to
response. But where does
it start?
ANGER MANAGEMENT
Range Causes of Anger
Identify a range of Embarrassment

feelings including Excitement
anger: Disappointment
Jealousy
Fear
Helpless
Sadness
Left-out
ANGER MANAGEMENT
Emotional Anger Emotional Pain
Several different Unconscious

thoughts and feeling comparison and self
combined causes judgement backed by
emotional anger negative beliefs may
Self judgement causes cause angry outbursts
emotional pain
ANGER MANAGEMENT
Identify aggressive acts  Throw something

shown by self and others:  Kick someone or
something
 Get in someone’s face
 Shoving, grabbing, hitting
 Break something
 Call someone names
 Give someone a dirty look
 Silent treatment
 Get others to “gang up”
 Spread rumors
ANGER MANAGEMENT
 I am in charge of my
own feelings:
1. I own my feelings.
2. It is okay to feel
angry.
3. Anger is part of
being human.
4. I learn how to
express my anger in
helpful ways.
ANGER MANAGEMENT
Inborn temperament -
Some people are anxious and cautious, others are by
nature are quick-tempered and irritable, and have a
lower tolerance for frustration.
Having angry parents -
Many people with a bad temper say one or both of
their parents got angry easily, and they couldn't help
but pick up their style.
ANGER MANAGEMENT
Family environment -
Growing up in a chaotic, stressful family situation,

where the members don't know how to resolve
conflict very well, can result in some individuals
developing a bad temper.
ANGER MANAGEMENT
Culture -
Some cultures have a reputation for being
'passionate'. Masculine culture often teaches that
anger is the only acceptable emotion for a man to feel
when he is upset.
Certain work environments also encourage a macho,
confrontational approach to dealing with disputes.
ANGER MANAGEMENT
Finding that it works - Although it's usually

harmful in the long run, anger has its short-term
benefits. Someone may have learned from
experience that having an angry style helps them get
that they want.
Causes of Anger
 Some people show signs of anger problems earlier in

their life, but their environment doesn't tolerate it
and nips the issue in the bud. For example, a child
may be sent to an anger management group, or a
teenager may be forced to start seeing a counsellor
after she gets into too many fights.
ANGER MANAGEMENT
Two main ways of managing anger:
 Calm yourself if you are already mad
 Apply a long term anger prevention techniques

ANGER MANAGEMENT
If you are already riled up, here are some suggestions:
 Leave the situation

 Count to ten
 Speak calming phrases to yourself
 Picture calming images
ANGER MANAGEMENT
Put a humorous spin in the situation (Make fun of

the situation)
Do something Physical to burn off the angry energy,

(Exercise: do push ups or a jog)
ANGER MANAGEMENT
According to Jerry Deffenbacher, PhD, a

psychologist who specializes in anger management,
some people really are more "hot-headed" than
others are; they get angry more easily and more
intensely than the average person does.
ANGER MANAGEMENT
There are also those who don't show their anger in

loud spectacular ways but are very irritable and
grumpy. Easily angered people don't always curse
and throw things; sometimes they withdraw socially,
sulk, or get physically ill.
ANGER MANAGEMENT
People who are easily angered generally have what

some psychologists call a low tolerance for
frustration. They feel that they should never have to
feel frustration, inconvenience, nor annoyance.
They can't take things in stride, and they're
particularly infuriated if the situation seems
somehow unjust: for example, being corrected for a
minor mistake.
Causes of Anger
What are some causes for people to be so angry?

ANGER MANAGEMENT
 Genetic or physiological
 Some children were born irritable, angry and very touchy
Socio Cultural Circumstances
Self Judgement (Self contempt)
Belief system of the mind
ANGER MANAGEMENT
Anger is often regarded as negative; we're taught

that it's alright to express anxiety, depression, or
other emotions but not to express anger. As a result,
we don't learn how to handle it or channel it
constructively.
ANGER MANAGEMENT
Anger cannot be eliminated —and it wouldn't be a

good idea if you could.
Things will happen that will cause you anger; and
sometimes it will be justifiable anger.
 Life will be filled with frustration, pain, loss, and the
unpredictable actions of others
ANGER MANAGEMENT
 Identify thoughts prior to

aggressive acts:  You did that on purpose…
 You wanted to hurt me…
 You deserve this…
 You never even asked me…
 You’re being unreasonable…
 You think you’re so good…
 I’ll show you…
 You started it…
 There’s no justice…
ANGER MANAGEMENT
Identify internal cues to  Stomach gets tight/upset

feelings of anger:  Heart is beating faster
 Clenching fists
 Feel myself getting
flushed
 Pressure on my temples
 Sweaty palms
 Clenched jaw
ANGER MANAGEMENT
To eliminate anger and unhappiness, you must apply
some unique techniques and tools for change
ANGER MANAGEMENT
Solution Solution
Be aware of yourself (Will power cannot

and underlying beliefs repress anger
Be aware of the triggers More pressure causes
or causes of anger – build u of until it gets
different for various vented)
individuals. Through awareness one
can identify his pattern
and change them the
only
ANGER MANAGEMENT
 I don’t have to hold on

to my anger.
1. I find ways to let it go
2. I talk about hurt and
angry feelings.
3. I look for someone to
discuss my anger.
4. I discuss my words
and actions that hurt
others.
ANGER MANAGEMENT
 Steps to taming
anger
1. Know what pushes
your buttons.
2. Know your body’s
anger signs.
3. Stop and think!
4. Cage your rage…it’s
your choice.
5. Decide what to do.
ANGER MANAGEMENT
 I choose to feel good

about myself through
expressing my
feelings.
1. I express angry
feelings in ways that
are fair to others and
me.
2. I use fair words…e.g.
“I feel when you”
ANGER MANAGEMENT
 The more I learn to take

care of my anger the
more powerful I
become.
1. I need to control what I
do with my anger.
2. I control how I let my
anger out.
3. I practice cooling off.
4. I watch my thoughts.
ANGER MANAGEMENT
 I take power.
1. I stand up for myself
and others being hurt.
2. I learn to defeat
negative self-talk.
3. I feel good about
learning about myself.
4. I am strong when I use
fair and firm words
instead of fists.
ANGER MANAGEMENT
 I remember that people are precious.

1. I watch my thoughts, words, and actions.
2. I stop hurting people with my words and actions.
3. I take ownership of the hurtful things I do and say.
4. “Bullying” hurts everyone.
Solution in Handling Anger
 you can change your attitude; the way you let such
events affect you.
 Controlling your angry responses can keep them
from making you even more unhappy and bitter in
the long run.
ANGER MANAGEMENT
1. Calm down
2. Name the problem
3. Find solutions
4. Pick the best solution
5. Congratulate yourself
6. Evaluate the solution
7. Make changes if
necessary
ANGER MANAGEMENT
Calm down
Show mutual respect
Name the problem
Find solutions
Choose the best solution
Congratulate yourself
Review the solution that was chosen
Biblical Reference
A soft answer turneth away wrath but grievous

words stir up anger
The tongue of the wise useth knowledge aright but
the mouth of fools pour out foolishness.
Proverbs 15 Verses 1 - 2
Reference
Anger Management. Retrieved on June 1, 2016 from:

http://www.succeedsocially.com/angermanageme
Causes of Anger from Pathways to Happiness Website. Retrieved

on June 13, 2016 from:
http://www.pathwaytohappiness.com/anger/cause-anger.htm
New International Version of The Holy Bible – Proverbs 15:1 & 2

THE END
Are there any questions?

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ANGER MANAGEMENT

DISCOVERING A MORE POWERFUL YOU

 Skills needed in dealing with your anger:

1. Identify a range of feelings including anger

1. Identify thoughts prior to aggressive acts

Range Causes of Anger

Identify a range of Embarrassment

Emotional Anger Emotional Pain

Several different Unconscious

Identify aggressive acts  Throw something

Growing up in a chaotic, stressful family situation,

Finding that it works - Although it's usually

 Some people show signs of anger problems earlier in

Two main ways of managing anger:

 Calm yourself if you are already mad

 Apply a long term anger prevention techniques

If you are already riled up, here are some suggestions:

 Leave the situation

Put a humorous spin in the situation (Make fun of

Do something Physical to burn off the angry energy,

According to Jerry Deffenbacher, PhD, a

There are also those who don't show their anger in

People who are easily angered generally have what

What are some causes for people to be so angry?

Anger is often regarded as negative; we're taught

Anger cannot be eliminated —and it wouldn't be a

 Identify thoughts prior to

Identify internal cues to  Stomach gets tight/upset

Be aware of yourself (Will power cannot

 I don’t have to hold on

 I choose to feel good

 The more I learn to take

 I remember that people are precious.

A soft answer turneth away wrath but grievous

Anger Management. Retrieved on June 1, 2016 from:

Causes of Anger from Pathways to Happiness Website. Retrieved

New International Version of The Holy Bible – Proverbs 15:1 & 2

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