Anger • A completely normal, usually healthy, human emotion. However • Potentially a dangerous emotion, which can tell us a lot about ourselves.
There are lots of words to describe anger. • What are some of the words you use to express the range of your angry feelings?
Physiological and Biological Changes Physiological and Biological Changes • “Fight or flight” recation (a natural, adaptive response to threat): • Increase in blood pressure and heart rate • Increase in energy hormones
Triggers of Anger External • Specific person (co-workers or supervisor) • Event (traffic jam, canceled concert or flight, talking trash about your family, etc)
There are lots of words to describe anger. Internal • Worrying about personal problems • Memories of traumatic events
Dealing With My Anger • Express it • Suppress it • Clam yourself
Victim’s Practical Exercise • List three things you might reasonably want to do but can’t (omit the ridiculous). • List three things you don’t want to do but have to do anyway. • List two things you need.
Cognitive Restructuring (Changing “Stinking Thinking”) • Anger exaggerates “ain’t it awful” thinking. • Avoid “never” and “always” • Logic defeats anger • Focus on the REAL problem
Ideas to Make You Disturbed • I must be loved by practically every significant person in my life-and if I’m not, it’s awful! • I must not make errors or do poorly, and if I do, it’s terrible. • People and events should always be the way I want them to be.
Ideas to Help You Function Effectively • It’s definitely nice to have people’s love and approval – but even without it, I can still accept and enjoy myself. • Doing things well is satisfying – but it’s human to make mistakes. • People are going to act the way THEY want – not the way I want.
Some Other Tips • Don’t take yourself to seriously. Not every disappointment is a tragdey. • Change your environment. • Timing is important. • Avoid anger triggers. • Find alternatives to anger-provoking events