Anger management is a psycho-therapeutic program for anger prevention and control[1].
It has been described
as deploying anger successfully.[2] Anger is frequently a result of frustration, or of feeling blocked or thwarted from
something the subject feels is important. Anger can also be a defensive response to underlying fear or feelings of vulnerability or
powerlessness.[3] Anger management programs consider anger to be a motivation caused by an identifiable reason
which can be logically analyzed, and if suitable worked toward.[2]
Overview The ideal goal of anger management is to control and r egulate anger so that it does not result in problems. Anger
is an active emotion that calls the person feeling it to respond.[4]:4 People get into anger issues because to maintain self-
[4]:5
control.
HistorY:The negative effects of anger have been observed throughout history.
In modern times, cognitive behavioral therapy (CBT) developedto mnage anger and streSS
ANGER IS THE causes for development of problems like mental, physical illness.Negative impact of anger;
mental disability, high bp’, violence., frustration, heart disease ,depression ,migraines ,relationship decreas,e
headaches ,become more aggressive,unhappiness,traumaMigraines: to end this illness there is need for anger
management. A 2013 study examined migraines and its association with anger problems in young children .
Psychosocial causes of anger
Psychosocial factors such as stress, abuse, poor social or familial situations, and poverty can cause anger
problems.Trauma-A history of trauma, particularly sexual trauma, can result in anger management problems.
Types of treatmentEdit
Some effective anger management techniques include relaxation techniques, monitored breathing exercises,
cognitive restructuring and imagery (e.g. Stosny's Healing imagery Explain oneself emphatically what and why
it makes you respond angrily
Cognitive behavioral therapy--The use of cognitive behavioral therapy (CBT) is frequent in anger management
treatment. By trying to get a patient to open up about their emotions and feelings and being driven to accomplish a
specific task (in this case controlling anger), a person is cognitively motivated to use positive skills towards their
behavior. CBT EXPLAINTION
Anger management interventions are based in cognitive behavioral techniques and follow in a three-step
process.[21] First, the client learns to identify situations that can potentially trigger the feeling of anger. A
situation that elicits anger is often referred to as an anger cue.[22] If a potential trigger can be avoided, the
individual can not only avoid unwanted outbursts, but also avoid internal conflict. Often anger occurs through
automatic thought and irrational beliefs, these pose a problem for treatment .Second, relaxation techniques are
taught as appropriate responses to the identified situations. Common techniques include regulating breathing
and physically removing themselves from the situation. Finally, role-play is used to practice the application of
the learned techniques for future encounters to manage anger.
Studies show using a mix of CBT as well as other therapies on the participants/clients increased the effective
usage of the anger management techniques and that they also felt more in control of their own anger. Personal
changes like these can lead to less aggression and fewer violent acts. The use of play therapy with this is also
found efficient in tackling anger issues among children.[17]
Relaxation therapy can reduce cognition and motivations to act out, and through relaxation, clients gain
coping skills to better manage their anger
Anger can create mental illness ,physical socialetc. FRUSTRATION increase.VIOLENCE create.
Anger management programs focusing on conflict resolution
Anger management programs with a cognitive-behavioral basi (CBT) have been modified to control.
the following strategies for aggression minimization present in different ways.
1. Reactive strategies – Aim to minimize impact of overtly aggressive behavior by using established
protocols. Ex. Enforced isolation after the start of a violent outburst.
2. Ecological interventions – Attempt to reduce aggression level by changing an aspect of the
environment for a more calming effect. Ex. Reducing ambient noise to lower irritation.
3. Contingency management – Focuses on modifying behavior through a combination of reinforcement
and punishment. Ex. Using a token economy to enforce rules concerning behavior.
4. Positive programming – Teaches positive reaction skills as an alternative to aggression. Ex. Anger
management with a CBT background.
Benefits-The benefits of undergoing anger management brings around the successful reduction in anger and violent
outbursts. Personal relationships that have been previously strained by a high level of aggression may undergo
improvement. Professionally, workplace relationships have a similar outcome that are beneficial to an individual's career
and personal sense of satisfaction. From an emotional standpoint, reducing the internal level of anger results in a decrease
in stress and an increase in overall happiness as a result.
From a medical standpoint, physical illnesses also improve from positive emotional and behavioral changes. Anger
management style and overall level of anger has been associated with both acute and chronic pain sensitivity. [53] Blood
pressure is another physiological aspect effected by anger, with increased levels of anger being correlated with higher
blood pressure. Successful anger management could also lead to an overall longer life span due to the decrease in reckless
behavior and violent altercations.
Anger management isn’t about never getting angry. Instead, it involves learning how to recognize, cope with, and
express your anger in healthy and productive ways.Anger management is a skill that everyone can learn.
And, there’s always room for improvement.
Why Does Anger Need to Be Managed?
Anger is an emotion that can range from mild irritation to intense rage.While many people refer to anger as a “negative
emotion,” anger can be quite positive. Angry feelings can lead to aggressive behavior, like yelling at someone or
damaging property. Or, angry feelings may cause you to withdraw from the world and turn your anger inward.
Angry emotions become problematic when they’re felt too often or too intensely or when they’re expressed in unhealthy ways.Too
much anger can HAVE NEGATIVE IMPACT ON YOU, physically, mentally, and socially. Anger management strategies are
meant to help you discover healthy ways to reduce and express your feelings.
Cognitive Behavioral Strategies- Research consistently shows that cognitive behavioral
interventions are effective strategies for improving anger management.
Cognitive behavioral interventions involve changing the way an individual thinks and behaves. It’s based on the notion
that your thoughts, feelings, and behaviors are all connected.
Your thoughts and behaviors can either fuel your emotions or reduce them. So if you want to shift your emotional state
away from anger, you can change what you’re thinking about and what you’re doing.
Cognitive behavioral strategies for anger management involve shifting away from the thoughts and behaviors that
fuel your anger. Without fuel to keep the fire burning, the fire inside you will begin to dwindle and you'll calm down.
The best way to manage your anger is to create an anger management control plan. Then, you'll know what to do
when you start feeling upset.
1) Identify What Triggers Your Anger
If you’ve gotten into the habit of losing your temper, it can be helpful to take stock of the things that trigger your anger.
understanding the things that trigger your anger can help you plan accordingly.
You might decide to structure your day differently to help you manage your stress better. Or, you might practice some anger
management techniques
2) Determine If Your Anger Is a Friend or Enemy
Before you spring into action calming yourself down, ask yourself if your anger is a friend or an enemy(POSITIVE OR
NEGATIVE.).
If, however, your anger is causing distress or it’s threatening to cause you to lash out, your anger may be an enemy. In that case, it
makes sense to work on changing your emotions by calming yourself down.
3) Recognize Your Warning Signs
there are warning signs when your anger is on the rise. Recognizing those warning signs can help you take action so you can
calm yourself down and prevent your anger from getting to a boiling point.
Think about the physical warning signs of anger. Perhaps your heart beats fast or your face feels hot. Or, maybe you begin to
clench your fists.
When you recognize your warning signs, you have the opportunity to take immediate action so you can prevent yourself from
doing or saying things that create even bigger problems in your life.
4) Step Away From the Situation
Trying to win an argument is unhealthy situation will fuel your anger. One of the best things you can do when your anger is on the
rise is to take a break.
Take a break when a conversation gets heated. Leave a meeting if you think you’re going to explode. A time out can be key to helping
you calm your brain and your body down.
Yoy can rejoin the discussion or address the issue again when you're feeling calmer.
5) Talk to a Trusted Friend
If there’s someone who has a calming effect on you, talking through an issue or expressing your feelings to that person may be
helpful.
It’s important to note, however, that venting can backfire. Complaining about your boss, describing all the reasons you don’t like
someone..
A common misconception is that you have to vent your anger to feel better.
So it’s important to use this coping skill with caution. If you’re going to talk to a friend, make sure you’re working on developing a
solution or reducing your anger, not just venting.
You might find that the best way to use this strategy is to talk about something other than the situation causing you to feel angry.
6) Get Your Body Moving
Anger gives you a rush of energy and one of the best ways to put that surge to good use is to engage in physical activity. Whether
you go for a walk or you decide to hit the gym, working out can burn off the extra tension.
Regular exercise can also help you decompress. Aerobic activity reduces stress, which might help improve your frustration tolerance.
7) Change the Way You Think (positive thinking)
Angry thoughts add fuel to your anger. Thinking things like, “I can’t stand it. This traffic jam is going to ruin everything,” will
increase your frustration.
, reframe your thoughts
You also might develop a mantra that you can repeat to drown out the thoughts that fuel your anger. Saying, "I'm OK. Stay calm," or
"Not helpful," over and over again can help you keep the thoughts that fuel your anger at bay.
8) Change the Channel
The best way to calm down might be to change the channel in your brain and focus on something else altogether.
The best way to mentally shift gears is to distract yourself with an activity.
Clean the kitchen, weed the garden, pay some bills, or play with the kids. Find something to do that will keep your mind occupied
enough that you won’t ruminate on the things upsetting you. Then, your body and your brain can calm down.
9) Engage in a Relaxation Exercise
There are many different relaxation exercises and it’s important to find the one that works best for you. Breathing exercises and
progressive muscle relaxation are two common strategies for reducing tension.
11) Create a Calm Down Kit
You might also create a sort of virtual calm down kit that you can take everywhere. Calming music and images, guided meditation, or
instructions for breathing exercises could be stored in a special folder on your smartphone.
Some mental health problems can be linked to anger management issues. For example, PTSD can be linked to
aggressive outbursts. Depressive disorders can also cause irritability and may make it more difficult to manage anger.
