Anger Management
PYAE PHYO AUNG
19-11-2012
Understanding Anger
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Neither GOOD nor BAD
Healthy and normal to feel angry
Becomes PROBLEM when it harms you or other
Express without hurting others
Mastering the art of anger management takes
work
• Better relationships, achieve your goals, live
healthier life
Myths about Anger
• I shouldn’t “hold in” my anger. It’s healthy to
vent and let it out
• Anger, aggression and intimidation help me
earn respect and get what I want
• I can’t help myself. Anger isn’t something you
can control
• Anger management is about learning to
suppress your anger
Why learning to control you anger is
important
• Out-of-control anger hurts your physical
health
• Out-of-control anger hurts your mental health
• Out-of-control anger hurts your career
• Out-of-control anger hurts your relationships
with others
Explore what’s really behind your
anger
• Anger is often a cover-up for other feelings
• You have a hard time compromising
• You have trouble expressing emotions other
than anger
• You view different opinions and viewpoints as
a personal challenge to you
Be aware of your anger warning signs
and triggers
• Pay attention to the way anger feels in your
body
• Knots in your stomach
• Clenching your hands or jaw
• Feeling clammy or flushed
• Breathing faster
• Headaches
Identify the negative thought
patterns that trigger your temper
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Overgeneralizing
Obsessing on “shoulds” and “musts”
Mind reading and jumping to conclusions
Collecting straws
Blaming
Learns way to cool down
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Focus on the physical sensations of anger
Take some deep breaths
Exercise
Use your senses
Stretch or massage areas of tension
Slowly count to ten
Give yourself a reality check
• How important is it in the grand scheme of
things?
• Is it really worth getting angry about it?
• Is it worth ruining the rest of my day?
• Is my response appropriate to the situation?
• Is there anything I can do about it?
• Is taking action worth my time?
Find healthier ways to express your
anger
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Pinpoint what you’re really angry about
Take five if things get too heated
Make the relationship your priority
Focus on the present
Choose your battles
Be willing to forgive
Know when to let something go
When to seek help for anger
management
• Constantly frustrated and angry no matter
what you try
• Causes problems at work or in your
relationships
• Avoid new events and people because you
feel like you can’t control your temper
• gotten in trouble with the law due to your
anger
• led to physical violence
If your loved one has an anger
management problem
• Set clear boundaries about what you will and
will not tolerate.
• Wait for a time when you are both calm to talk
• Remove yourself from the situation if your
loved one does not calm down.
• Consider counseling or therapy for yourself if
you are having a hard time standing up for
yourself.
• Put your safety first. Trust your instincts.
Reference
• file:///G:/Anger%20Management/anger_man
agement_control_tips_techniques.htm
THANK YOU
Q&A