ANGER MANAGEMENT ANGER (unmanaged) KILLS
1) Aggression
2) Level of Arousal
3) Mistrust
INFLUENCES ON ANGER
ANGER = THREAT 1) Level of Arousal
2) Attitude/Timing
⟶ 3) Environment/Timing
4) Coping Skills
RESENTMENT
COPING STRATEGIES ASSERTIVENESS,PLUS…
Assertive expression of anger
1)Stuffing (Flight) Relaxation
2)Escalating (Flight) Constructive physical outlets
3)Assertiveness Plus Cognitive
restructuring/acceptance
Communicate Better (clarify)
Problem solving
ASSERTIVENESS, PLUS……
Talk to a third party
Use the “empty chair” technique
Write in a journal
Give yourself a time limit to be
Angry
Recognize the need for forgiveness
A PLAN TO EXPRESS ANGER ASSERTIVELY, RATHER THAN AGGRESSIVELY
Recognize your rationalizations for not expressing anger
as rationalizations. Own your own anger. Use I
Statements
Become aware of the pattern of your anger.
Be aware of your rights to express anger, the right to
raise your voice.
Be aware of what is threatening. Look at your values.
what will you lose? Share hits threat with the other
person
Avoid indirect expression of anger as sulking and seething
inside or sarcasm.
Express anger when you feel it. Find appropriate level of
anger from i disagree, am irritated, annoyed, furious.
Complete the interaction. Don’t stop too soon. When
finished letting go of the anger. Forgive.
Remember you have the option not to express anger.
How to deal with someone else's anger.
Recognize others' feelings.
Acknowledge your feelings-tenseness, your body reaction.
Clarify their anger. Talk about wants and needs,
expectations, who owns the anger.
Renegotiate how to handle the same situation in the future.
DEALING WITH ANGER
If anger is an emotional response to injustice , in recovery
There are 6 steps to help manage that response.
DON’T GIVE YOUR POWER AWAY: Train yourself to step out of
the old habit of rage expression.
Learn to work a quality recovery program which will help build
the strength to withstand rage, i.e. find serenity.
Recognize your triggers.
Practice different ways to respond to conflict.
Become successful - work at feeling good about yourself so that
you don’t get easily defensive.
Allow a higher power into your life - “Let go and Let God”.