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How can I control my anger?, Te odio con todo mi corazón, Why Me, Sad Face…
How can I control my anger?
What is anger?
Anger is a
natural emotion and response
that usually
express to any experiences that cause distress, threats and frustration
in life.
It can also be
secondary response to
:
sadness
loneliness
fear
Anger
can affect relationships, his or her personality with others and the quality of life of that person.
Anger are
not suppose to be suppressed or stored
as it
can bring extreme and lasting impact.
Anger Management
Controlling anger
Taking steps back
By taking steps back, it
allows the individual to express his or her thoughts verbally to other person who is not the focus of the reaction.
Also, it is
to help defuse the situation and more clearly identify the cause of the intense feelings.
Ways of taking back whenever confronted a trigger:
make contact with a person who is not immediately involved,
such as a friend, family member, or counselor
count to 10
go for a short walk
Applying management techniques
Deep, slow breathing
Focus on each breath as it moves in and out, and try to spend more time exhaling than inhaling.
Mindfulness
Meditation
is one example of a
mindfulness technique,
and these can
help shift the mind away from anger during triggering situations, especially after consistent practice.
Exercise
Exercise can be
useful outlets for aggressive or confrontational feelings
and one of
significant way to excess adrenaline
Examples of exercises:
Brisk walk or run
Combat sports (martial arts or boxing)
Theraphy
It h
elps them to recognise the spectrum of their anger towards small frustrations
and also to
help them to discover and act on the distinctions with the help of the psychotherapist or counselor.
They will be taught on how to:
identify triggers their triggers and how to handle it
adjust irrational and extreme thought processes
express feelings and needs assertively but calmly in situations that tend to cause anger and frustration
redirect energy and resources into problem-solving
Anger Diary
Writing can also
help a person identify and alter thoughts that contribute to disproportionate anger.
It
helps the person to be more realistic and constructive
after
the final or catastrophic
thought has been processed.
Health risks
Impacts of anger on health:
depression and moodiness
eating disorders
alcohol or drug abuse
self-harm and suicidal ideation
low self-esteem
Symptoms
raising vocal volume or pitch or crying
feel irritated, sad or guilty
rapid, shallow breathing and an elavated heart rate
trembling hands, lips, or jaws and sweating
made by : Nifertiny Anak Jampong
MPU 3022_Task 2_Graphic Organiser
