Course Objectives • Explain What is Anger • Explain What is Anger Management • List the Advantages and Disadvantages of Anger • Explain the Triggers of Anger • Describe the Internal Cues to Anger • Describe the Types of Anger • Explain the Steps for Anger Management • Explain What is CUDSAIR • Explain the Use of Relaxation for Anger Management • Describe the Strategies to Control Anger • Explain the Use of Effective Communication • List the Tips to Keep Cool
Introduction Henry Gordon works as a Project Manager in a reputed MNC. He has been facing a lot of problems because of his inability to control his temper. His wife is unhappy with Henry’s frequent angry outbursts and has finally stopped trying to reason with him. Henry’s sub-ordinates are scared of him and do not voice their views and opinions in front of him.
Introduction Henry’s boss keeps telling him to control his temper. Henry’s anger problem is laying obstacles to his growth in the company. Henry’s superiors do not trust him for a higher management role. Henry’s friends have started avoiding him and when they do meet him, they are always wary of Henry. As you can see, Henry is facing a lot of problems both on his personal as well as professional front due to his frequent angry outbursts.
Let us learn about anger and anger management in detail. Introduction Uncomfortable Resentful Wary Angry Peace of mind Concentration on work Health Henry’s inability to control his anger makes everyone around him uncomfortable, angry, resentful and wary of him. Anger problem not only affects others but also adversely affects Henry’s health, peace of mind and concentration on work. Hence, it is important that everyone should learn to manage their anger so that anger does not control a person’s life.
What is Anger? • Anger is ‘an emotional state that varies in intensity from mild irritation to intense fury and rage.’ • Anger is a secondary emotion. • Another emotion, such as fear, frustration, anxiety, sorrow, or feeling diminished, inevitably precedes the experience of anger. • Generally, anger replaces these primary emotions so quickly that we never notice them. Beneath the primary emotions lie unmet needs.
“Anybody can be angry. That is easy. But to be angry with right person, to the right degree, at the right time, for the right purpose, and in the right way, that is not easy.” -Aristotle What is Anger Management? To understand what anger management is, look at a famous phrase said by the well-known Greek philosopher, Aristotle. So, anger management is all about learning to be angry with the right person, to the right degree, at the right time, for the right purpose, and in the right way.
Factors that Affect Anger in a Person The following are some factors that can impact how we respond to conflict and cause us to get angry: Determining the best mode: We develop an understanding of resolving conflict with people through practice. We use these to determine when to use anger with the particular person with whom we are in conflict.
Anger and Aggression It is crucial that you know the difference between anger and aggression. Anger is an emotion. It is ok to be angry. Aggression is acting and letting out the anger inappropriately and aggression is not ok. Learn to check your aggression and express your anger appropriately.
Anger Symptoms Checklist (Check off those that apply to you)
Types of Anger Self-inflicted Anger • Self-inflicted Anger: • Self-inflicted Anger is the one that is directed toward a person’s own body. • Sometimes, people showing this type of anger tend to starve themselves or eat too much. • These are the people who believe in the idea of punishing their own self for something wrong they have or others have done.
Steps for Anger Management Step 12: Forgive and Forget To ensure that the changes you are making go much deeper than the surface, you need to forgive the people in your life that have angered you and forget the issues you had with them. It is not easy letting go of past hurts and resentments but the only way to move past your anger is to let go of these feelings and start fresh. Step 12: Forgive and Forget
CUDSAIR Professor Richard Nelson-Jones of the UK has developed a good structure to use for anger management called CUDSAIR. The acronym ‘CUDSAIR’ stands for: • C – Confront • U – Understand • D – Define • S – Search • A – Agree • I – Implement • R – Review
Cognitive Behavior Therapy for Anger Management Cognitive Behavior Therapy involves cognitive restructuring which means changing the way you think. Angry people need to become aware of their demanding nature and translate their expectations into desires. Logic defeats anger, because anger, even when it’s justified, can quickly become irrational. So use cold hard logic on yourself.
Strategies to Control Anger Following are some of the strategies to control anger: 1 • Keep your voice low 2 • Breath slowly and deliberately 3 • Count to ten
3 Methods to Reduce Conflict to Control Anger Win – Win Methods • In the win-win method of resolving conflict, each party to the conflict episode gets what he or she wants. The keyword here is ‘problem solving’. • The following are the key characteristics of the win-win method: • Problem solving: find root causes • Integration: meet interests and desires of all parties • Super ordinate goal: desired by all but not reachable alone
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