Anger Management

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					Anger Management

   Counseling Center
  University of Cincinnati
                     I feel…

             What is Anger?

      Anger is "an emotional state that varies in
intensity from mild irritation to intense fury and rage."

                        - Charles Spielberger, PhD
How do you experience anger?
     How do you feel it physically
         and emotionally?
   What changes do you notice in yourself when
    you become angry?

     Complete   the checklist on the next slide.
                       Anger Symptoms Checklist *
                       Check off those that apply to you
    Physical Symptoms                            Emotional Symptoms
   Increased heart rate                           Feel like crying
   Muscle tension                                   Want to yell
   Sweating/feeling hot                             Short with others
   Shallower/faster                                 Anxious
   Clenched jaw
   Grinding of teeth
                                                    Lose sense of humor
                                                    Withdraw from others
   Shaking or trembling                         or shut down
   Want to pace               Symptoms adapted from the following website:
   Feel as though you         &id=5812&cn=116
need a drink or a cigarette
   Are there other ways you experience
    anger internally?
   Think about these reactions.

   Are they good for you—your health?
    your relationships? Your success at
    school and in life?
         Why do we get angry?
   ―We are predisposed to become angry
    when we appraise an event or a person as
    a threat to one of our basic needs such as
    food or shelter, or more mature needs
    such as identity, recognition, achievement,
    and social affiliation.‖
                 – Dr. Weisinger’s Anger Work-out Book, p. 31
   Part of what makes us angry is how we
    appraise or interpret situations.

   Sometimes we misinterpret situations as
    threatening when in actuality they are not.
When do you get angry?
 Whenwas the last time
 you were angry?

  Day/week: _____________________
  Time: _________________________
  Place: _________________________
 What was happening in the hours
 before you became angry?
 Whatwas your mood before you
 became angry?
 Whatoccurred right before you
 became angry?
   Psychologists often call that ―right before‖
    event a ―trigger.‖

   The scene has been set by previous
    events and your mood, and then
    something triggers your response of
   For example, maybe you have had a bad
    morning…got up late and felt groggy,
    spilled coffee and had to change your
    shirt, tired from the day before, a little
    worried about a paper you need to
    write…and then, the trigger: someone cuts
    you off in traffic.
        Understanding Triggers
   Recognizing there has been a series of
    precursors to the anger can reduce the
    impact of the trigger.

   And, knowing your specific triggers can
    help you respond differently when they
    occur the next time.
What are your triggers?
   __________________________________

   __________________________________

   __________________________________
             Thoughts Matter
   Triggers are accompanied by thoughts,
    including thoughts that you have so
    quickly that they are almost automatic and
    you may not even notice them.
       Back to your example…
   What thoughts did you have
    about the event just before
    becoming angry?
   The thoughts that lead to anger often
    involve feeling treated unfairly.

   While calm, brainstorm other ways to think
    about the situation to help prepare yourself
    for the next time it occurs
Replace Maladaptive Thoughts
 Instead of Joe did that on purpose to
  make me look bad, you might think, Joe is
  trying his best, but he still has room to
 Instead of Chris is always late and makes
  me wait, you might think, Chris has trouble
  being on time; from now on, I’ll just meet
  her at class.
             Now You Try
   Usual thought that leads to anger

   New way of thinking about it
How Do You Act When Angry?

 Howdo you typically act when angry?
   Do you…
     Show    it on your face?        Yellor Shout?
     Grit your teeth?                Complain?
     Grin?                           Clench your fists?
     Turn red?                       Make aggressive
     Criticize the ―cause‖ of
      your anger?                     Threaten others?
     Physically attack the           Punch or Throw
      ―cause‖ of your anger?           objects?
     Curse or Swear?                 Stomp your feet?
     Walk out?                       Slam doors?
     Withdraw from others?           Brood?

   These are aggressive behaviors.
    Aggression and anger are not the same
    thing. People act aggressively for a
    purpose, such as showing others their
    anger, intimidating others, getting a feeling
    of relief….

   Sometimes people avoid others when they
    are angry so they won’t show the anger or
    take it out on others. This can be helpful
    at times, but it can also lead to isolation
    and passivity--not dealing with problems,
    so never solving them.
      What are the Effects of Your
   What usually occurs after you react to your
    own anger?
 What   are the short term effects?

    For   example:
       Do you experience relief?
       Do you become angrier? Depressed?
       Does your anger influence other situations
        you encounter or your interactions with
   What are the long term effects?

          For example:
             Do you become angry again in a similar
             Do you continue to experience the same
              problem as before?
             Are there significant long term effects, such as
              lost friendships or jobs, a drinking problem, or a
              court appearance?
       Negative Aspects of Anger
 Anger may lead to muddled thinking or
  impulsive action
 Anger can cause confusion as to where
  the true problem lies
 Anger can lead to aggression or
    ** Based on: The Society for Safe and Caring Schools and Communities 2
             Secondary Assembly Script 7, Topic 4A, Managing Anger
      Can Anger be a Positive?
   Although anger is often viewed as a
    negative feeling, it can be used in a
    positive way…
     Anger  provides cues that there is a problem
     Anger provides energy and can help motivate
     Anger encourages the expression of feelings
      ** Based on - The Society for Safe and Caring Schools and
      Communities 2 Secondary Assembly Script 7, Topic 4A, Managing
               Positive Relief
   Anger feels uncomfortable. There are
    ways to relieve it that are not destructive.
    Taking some time before reacting can be
    constructive—not aggression, not
    avoidance, just a break before deciding
    how to handle things that have led to the
                      Time Out
   Ways to ease feelings of anger
     Take  a walk or engage in some other physical activity
     Perform a relaxation exercise (e.g. meditation,
      progressive relaxation, etc.)
     Read a book
     Listen to music
     Watch television
     Talk to or call a friend
     Write in your journal
     Complete chores
   What ideas do you have?
           Practicing Relaxation
   Progressive relaxation
           ** Adapted from: The Anxiety and Phobia Workbook by Edmond J. Bourne, PhD

     Take  3 deep abdominal breaths and imagine the
      tension leaving your body as you exhale
     Clench your fists and hold for up to 10 seconds (use
      this amount of time for each muscle group). Release.
     Tighten your biceps. Release.
     Tighten your triceps. Release.

   Continue to follow the directions above for each muscle
    group making sure you include muscles in your face,
    shoulders, and core, and continue to breathe deeply.
             Practicing Relaxation
   You can also envision yourself in a setting
    you find peaceful
     Make       sure you envision the scene in great
     You do not have to limit yourself to reality

    ** Adapted from: The Anxiety and Phobia Workbook by Edmond J. Bourne, PhD
              Use the Anger
   Let anger be your friend. Listen to it.
    What is the problem you are
    encountering? Is it related to the
    preceding situations or moods? Why is
    the trigger powerful over you?

   What steps can you take to figure out the
        Addressing the Problem

   Once you have figured out the problem,
    you can figure out how to address it. Do
    you need to rearrange your schedule?
    Learn time management skills? Talk with
    someone about your interactions? End a
    bad relationship? Find a major you like
You’re Not Alone
   Sometimes things are easy to figure out
    and change. Many time, though, it’s hard.

   Consider using the Counseling Center to
    help you learn to understand better what
    your anger is telling you, and how to make
    good changes in your life.
   If you have any questions you can contact
    the Counseling Center

     Phone: 556-0648
     Location: 316 Dyer Hall
     Hours: Monday 9 AM – 6 PM
             Tuesday 9 AM – 7 PM
             Wednesday thru Friday 8 AM – 5 PM
     Website:
             Counseling Center
   We offer…
     Confidential   individual and group counseling to UC
     Urgent Care walk-in services during business hours
     Consultation to faculty, staff, family, and friends
      concerned about a student
     Workshops and presentations on stress
      management, communication, relationships,
      balancing demands, and a variety of other topics
     Assistance using community resources
   American Psychological Association:
    Psychology Topics

   Dr. Weisinger’s Anger Workout Book:
    Step-by-Step Methods for Greater
    Productivity, Better Relationships, and
    Healthier Life
               -By Hendrie Weisinger, PhD
   Lifewatch Employee Assistance Program

   The Society for Safe & Caring Schools &

   The Anxiety & Phobia Workbook
           -By Edmund J. Bourne, PhD