EMOTION REGULATION,
ANGER MANAGEMENT &
STRESS MANAGEMENT
STRUCTURE
1. Emotion Regulation
1.1 Definition Emotion
1.2 Model of Emotion Regulation
2. Anger Management
2.1 Definition Anger
2.2 Main Approaches of Anger Management
2.3 Anger Management Techniques
2.4 Avoid Escalation & Control Yourself!
3. Stress Management
3.1 Definition Stress
3.2 What is Stress –Video
3.3 Stress Management Techniques
3.4 Progressive Muscle Training
EMOTION REGULATION
How can I control my Emotions?
DEFINITION EMOTION


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Emotions are subjective experiences characterized
primarily by psychophysiological expressions, biological
reactions, and mental states
certain emotions are universally recognized, even in
cultures that are preliterate (Paul Eckman)
six basic emotions:
1.
2.
3.
4.
5.
6.
anger
disgust
fear
happiness
sadness
surprise
ECKMAN’S BASIC EMOTIONS
MODEL OF EMOTION REGULATION

Process of Emotion generation:
1.
Situation:
2.
Attention
Appraisal:
Response:
3.
4.

situation (real or imagined) that is emotionally
relevant.
attention is directed towards emotional situation
emotional situation is evaluated and interpreted
an emotional response is generated, giving rise
to a behavioral, a physiological response
Each point can be subjected to regulation:
2.
Situation selection:
Attentional deployment:
3.
Cognitive change:
4.
Response modulation
1.
avoid emotionally situations
direct attention towards or away from an
emotional situation
change how one appraises a situation
(Distancing, Reinterpretation, Humor)
influence behavioral & physiological response
ANGER MANAGEMENT
How can I control my anger?
DEFINITION ANGER

Anger is "an emotional state that varies in intensity from mild
irritation to intense fury and rage”
accompanied by physiological and biological changes (heart rate, blood
pressure, levels of your energy hormones, adrenaline, and noradrenaline
increase)
 caused by external and internal events


Expressing Anger




Anger is a natural, adaptive
response to threats:
powerful, aggressive, feelings and
behaviors, allow us to fight and to
defend ourselves when attacked
laws, social norms, and common
sense limits anger expression
GROUP WORK
1. Think of recent situations that made you angry
(At home, at work, with friends, with family, with collegues etc.)
2. Discuss with the person to your left what you do when angry:
 What helps you control your anger?
 What makes the situation worse?
3. Write the points on a paper and explain them to the group
MAIN APPROACHES OF
1.
Expressing the anger

2.
make clear what your needs are, and how to get them met,
without hurting others but by being respectful of yourself and
others
Supressing, converting & redirecting the anger

3.
ANGER MANAGEMENT
hold in your anger, stop thinking about it, focus on something
positive and convert the anger into more constructive behavior
Calming down

control your internal responses, taking steps to lower your heart
rate, calm yourself down, and let the feelings subside.
"when none of these three techniques work, that's when
someone—or something—is going to get hurt.“
(Dr. Spielberger)
ANGER MANAGEMENT TECHNIQUES

Relaxation


Deep breathing and relaxing imagery
Cognitive Restructuring
Try replacing exaggerated and dramatic thoughts with more rational ones
 Remind yourself that getting angry won't make you feel better and may
actually make you feel worse


Problem Solving


focus on how to handle and face a problem
Better Communication
Don’t jump to conclusions or say the first thing on your mind.
 Slow down and think through your response. Listen carefully to what the
other person is saying and take your time before answering


Changing Environment
Give yourself a break from some people and the surrounding.
 Make sure you have some "personal time" scheduled for times of the day

AVOID ESCALATION & CONTROL YOURSELF!
1. Stop
2. Give yourself space
3. Breathe deeply
 When angry, heart rate is increased, breathing is rapid, face is flushed, or
voice is raised
 Breathing deeply fills body with oxygen: Adrenaline rush will stop. Extra
oxygen will relax body, clam breathing, slow heart rate, and allow brain to
resume rational thought
4. Analyze
 Look at the situation as an
outsider to see the truth
5. Define the problem
 describe the problem in one or
two sentences. Put it in clear,
plain words that exactly state
the real issue that sparked your
anger
6. Solve the problem
STRESS MANAGEMENT
How can I deal with stress?
DEFINITION STRESS

Stress can be a reaction to a short-lived situation or it
can last a long time if dealing with serious situations.
Stress becomes dangerous when it interferes
with ability to live a normal
life over an extended
period. You may feel tired,
unable to concentrate or
irritable. Stress can also
damage physical health.
WHAT IS STRESS?
https://www.youtube.com/watch?v=s93ywqFa6CM
STRESSORS IN WORK ENVIRONMENT

What is causing you stress in Mure Memorial Hospital?
Most common stressors mentioned by employees:
The way employees are treated by
their bosses/supervisors or
company
Lack of job security
Company policies
Coworkers who don't do their fair
share
Unclear expectations
Poor communication
Not enough control over
assignments
Inadequate pay or benefits
Urgent deadlines
Too much work
Long hours
Uncomfortable physical
conditions
Relationship conflicts
Coworkers making
careless mistakes
Dealing with rude
customers
Lack of cooperation
How the company treats
coworkers
STRESSORS IN WORK ENVIRONMENT
Medical environment stress
A study was done on the stress levels in general practitioners and
hospital consultants in 1994.
Over 500 medical employees participated in this study done by Dr.
R.P Caplan.
Results:
 47% of workers scored high levels of stress
 27% of the general practitioners
scored to be very depressed
 nearly 54% of workers suffered
from anxiety while being
in the hospital
STRESS MANAGEMENT TECHNIQUES
Autogenic training & Progressive
relaxation
Social activity
Relaxation techniques & Meditation
Reading novels
Deep breathing & Yoga
Time management
Natural medicine
Homour
Prayer
Getting a hobby
Physical exercise
Listening to certain types of relaxing
Music
Spending quality time with friends
Artistic expression
Spending time in nature
PROGRESSIVE MUSCLE TRAINING
LITERATURE
http://psychcentral.com/blog/archives/2010/12/04/
6-steps-to-manage-anger/
 http://www.apa.org/topics/anger/control.aspx
 http://en.wikipedia.org/wiki/Emotional_selfregulation#Strategies
 http://educationportal.com/academy/lesson/emotion-regulationdefinition-theory-strategies.html
 http://apa.org/topics/stress/index.aspx
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