A RESEARCH BASED PROJECT

ANGER MANAGEMENT

A PROJECT REPORT

Submitted by

LAVANYA RASTOGI

In partial fulfillment of the requirement of

CBSE AISSCE 2025

IN

PSYCHOLOGY

CAMBRIDGE SCHOOL GREATER NOIDA

CLASS: 11TH A

ROLL NO: 28

SESSION: 2025-2026

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 A RESEARCH BASED PROJECT

A study of understanding and managing anger

A PROJECT

REPORT

Submitted by

LAVANYA RASTOGI

In partial fulfillment of the requirement

Of

CBSE AISSCE 2025

In

PSYCHOLOGY

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CAMBRIDGE SCHOOL GREATER NOIDA

ACKNOWLEDGEMENT

Certified that this project report ANGER MANAGEMENT is the

Bonafide work of LAVANYA RASTOGI who carried out the project work

under my supervision.

____________

SIGNATURE

Ms. Mansi

SUPERVISOR

PGT – Psychology

PSYCHOLOGY

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ABSTRACT
This project looks closely at anger, a feeling we all experience but often struggle

to manage. It discusses where anger comes from, how it shows up, what it can

lead to, and ways to deal with it in a healthier manner. We explore common

causes like stress, family problems, and pressure from school or work. Different

kinds of anger are explained in simple terms. The project also talks about tools to

handle anger, such as deep breathing, talking calmly, and getting help when

needed. A big part of this project is about how families and communities shape

the way we express emotions. The ideas in this report are supported by real

answers from surveys and interviews. Overall, the aim is to help people better

understand anger and learn ways to manage it that are kind, thoughtful, and good

for mental well-being.

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TABLE OF CONTENTS

S. No. Content Page No.

1. Chapters: Understanding Anger 6

2. Causes and Effects of Anger 7

3. Types of Anger 8-9

4. Anger Management Strategies 10-11

5. Role of Family and Society 12-13

6. Articles Related to the Topic 14-16

7. Surveys 17-28

8. Conclusion 29

9. References 30

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CHAPTER 1: UNDERSTANDING
ANGER

Anger is something we all feel—when things don’t go our way, when someone

hurts us, or when we feel something isn’t fair. It can be a small irritation or a

strong rage. Anger itself isn’t bad. It tells us that something is wrong and

sometimes pushes us to make things better. But if we don’t know how to handle

it, anger can hurt our relationships and even our health. When we’re angry, our

heart beats faster, we breathe quickly, and we might feel like shouting or hitting

something. This is the body’s way of preparing us to fight or run away. If we

understand why we’re angry and what’s going on inside us, we can stop ourselves

from doing something we might regret. That’s why learning about anger is the

first step to managing it. With awareness and a few tools, anyone can learn to

express anger in a way that’s safe, respectful, and healthy.

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CAUSES AND EFFECTS OF

• People often feel angry when they’re ignored, misunderstood, or treated

unfairly.

• Mental health struggles like anxiety or sadness can make anger harder to

control.

• Too much screen time or social media can trigger comparisons and

frustration.

• Anger can lead to poor sleep, headaches, or high blood pressure if not

addressed.

• When someone gets angry often, it may hurt their friendships and family

bonds.

• Angry outbursts can make it hard to concentrate at work or school.

• People may feel guilty or ashamed after getting too angry.

• Spotting what causes your anger early can help prevent bigger problems

later.

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TYPES OF ANGER
• Passive Anger: This is quiet anger. People may not show they’re upset

but act cold or uncooperative. They might give the silent treatment or be

sarcastic instead of expressing how they truly feel.

• Aggressive Anger: Loud and intense, this includes shouting, breaking

things, or becoming violent. It's usually a very visible reaction that can

scare others or damage relationships.

• Chronic Anger: This is long-lasting anger that stays for weeks, months,

or even years. People with chronic anger often hold grudges and feel

angry about things that happened long ago.

• Judgmental Anger: Happens when someone feels morally superior and

uses anger to criticize others. This can make them seem bossy or unkind,

and can push people away.

• Self-Directed Anger: Instead of blaming others, some people turn anger

inward. They may feel guilty or say mean things to themselves, damaging

their self-esteem.

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• Constructive Anger: This kind of anger can actually be helpful. It

motivates people to take a stand, speak up, or correct something wrong—

but in a calm and respectful way.

• Understanding these types helps people recognize their anger patterns.

• Each type can be managed with the right approach and support.

Fig 1: Aggressive Anger

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ANGER MANAGEMENT
STRATEGIES

• Take deep breaths or count slowly to calm your body and mind.

• Walk away from the situation for a short time to regain control.

• Express feelings calmly by using "I" statements instead of blaming others.

• Keep a journal to write down thoughts and track triggers.

• Practice mindfulness or meditation to stay present and aware.

• Use physical activity like walking, dancing, or playing a sport to release

tension.

• Talk to a trusted friend, teacher, or family member about how you feel.

• Get enough rest and eat balanced meals to maintain emotional balance.

• Avoid things that increase irritation, like too much caffeine or screen time.

• Try listening to music, drawing, or engaging in hobbies to relax.

• Learn problem-solving skills to handle challenges without frustration.

• If anger feels overwhelming, consider speaking to a counsellor or therapist.

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• Practice these techniques regularly so they become natural during stressful

times.

Fig 2: Anger Management

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ROLE OF FAMILY AND SOCIETY

• Children learn emotional behaviour by observing their parents and elders.

• A supportive family that listens and responds calmly sets a positive

example.

• Homes that encourage open conversations help in healthy emotional

development.

• Overly strict or shouting environments can cause fear and bottled-up anger.

• Schools play a role by teaching students how to express feelings

constructively.

• Society influences our reactions through media, traditions, and peer

behaviour.

• Community programs that support mental health create safer emotional

spaces.

• Peer groups and friendships can either calm or increase anger responses.

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• Kindness, empathy, and respect taught from an early age can reduce

conflicts.

• Awareness campaigns and counselling centers help people seek guidance.

• Overall, both families and society shape how people understand and deal

with anger.

Fig 3: Role of Family in Anger Management

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ARTICLES RELATED TO THE

1. “Anger Management: 10 Tips to Tame Your Temper” – Mayo Clinic

Source: Mayo Clinic

This article provides practical tips to control anger before it causes harm. The

Mayo Clinic recommends recognizing early signs of anger and taking a timeout

to cool off. Techniques include deep breathing, counting to ten, and regular

physical activity. The article suggests expressing feelings in a calm, assertive way

using “I” statements, avoiding blame or criticism. It also emphasizes humour,

problem-solving, and relaxation exercises to diffuse tension. The importance of

knowing when to seek help through therapy is highlighted for those with chronic

or explosive anger. These strategies help prevent anger from escalating and

promote healthier relationships, emotional regulation, and personal well-being.

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2. “Managing Anger: Tips for Coping with Anger Right Now” – Mind (UK)

Source: Mind.org.uk

This article from Mind, a UK-based mental health organization, gives immediate

and longer-term techniques for coping with anger. It starts by helping readers

recognize physical signs of rising anger—tight muscles, faster heartbeat, or

clenched fists. It then advises on short-term solutions like breathing deeply,

stepping away, or grounding oneself using sensory awareness. For long-term

management, it suggests journaling, talking to someone, or exploring

professional counselling. The article highlights the value of understanding what

triggers one’s anger and using that knowledge to make more thoughtful

responses. It reassures readers that anger is not inherently bad but requires control

and understanding to prevent harm to oneself and others.

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3. “Is Venting Healthy, Or Does It Make Things Worse?” – TIME Magazine

Source: TIME

This TIME article challenges the common belief that venting anger is healthy.

Citing psychological studies, it shows that venting—especially through yelling or

ranting—often intensifies anger rather than relieving it. The article explains that

repeated venting reinforces anger-related thought patterns and increases stress

hormones. Instead of shouting or aggressively releasing emotions, it recommends

healthier methods like mindfulness, journaling, or speaking calmly with someone

trusted. The piece stresses that expressing anger is important, but the how matters

greatly. Constructive expression, emotional regulation, and therapeutic support

prove to be far more effective in preventing emotional outbursts and promoting

long-term emotional stability and well-being.

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CONCLUSION
Anger is a natural emotion, but if left unchecked, it can damage relationships,

mental health, and daily functioning. Through this project, we explored the

causes, types, and consequences of anger, highlighting that while anger itself

isn't wrong, how we manage it makes all the difference. The survey responses

revealed that many people struggle to control their anger and are unsure of

effective coping strategies. However, with the right tools—such as breathing

exercises, journaling, communication skills, and support systems—anger can be

expressed in healthier ways. The role of family and society is crucial, as early

emotional education and a supportive environment help individuals handle

anger constructively. This study emphasizes that anger management is not about

suppression but understanding and channelling emotion responsibly. With

awareness and practice, anyone can improve their emotional health and build

more respectful and peaceful interactions with others.

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REFERENCES

Mayo Clinic. (2023). Anger management: 10 tips to tame your temper.

Retrieved from https://www.mayoclinic.org

Mind UK. (2022). Managing anger: Tips for coping with anger right now.

Retrieved from https://www.mind.org.uk

Psychology Today. (2023). Anger: Basic understanding and emotional

control. Retrieved from https://www.psychologytoday.com

TIME Magazine. (2024). Is venting healthy, or does it make things worse?

Retrieved from https://time.com

World Health Organization. (2021). Mental health and well-being: Emotional

regulation. Retrieved from https://www.who.int

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SURVEYS

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