+91-9137608886
team@holisticmindtherapy.in
Book A Session
+91-9137608886

Anger Management Techniques

Anger Management Techniques

Anger Management Techniques

Anger, also known as wrath or rage, is an intense emotional state involving a strong uncomfortable and non-cooperative response to a perceived provocation, hurt or threat. Anger, after all, is not a desire to fix something but a way of grasping the fact that it is broken. You are angry about something that is now in the past, and there is nothing to be done about that.

One of the first people to study anger and the control of anger was the Roman philosopher Seneca. He studied anger during his lifetime, c. 4 BC – AD 65, and from his experiences and observations he formulated ways to control anger. Seneca figured out the ways of how to avoid becoming angry, how to quit being angry, and how to deal with anger in other people.

Causes:

Consumption of alcohol, drugs or any other substances lead to increase in anger. PTSD or biochemical changes can all lead to person committing an aggressive act against another person.

Prolonged or intense anger and frustration contributes to physical conditions such as headaches, digestive problems, high blood pressure and heart disease.Problems dealing with angry feelings may be linked to psychological disorders such as anxiety or depression. Psychological factors such as stress, abuse, poor anger management, individuals may be more prone to violence. Sexual trauma is particularly correlated with anger, as well as childhood trauma.

Types of anger

Passive anger- Passive- aggressive behavior is a pattern of indirectly expressing a negative feelings instead of addressing them openly.

  • Dispassion
  • Evasiveness
  • Defeatism
  • Obsessive behavior
  • Psychological Manipulation
  • Secretive behavior
  • Self-blame

Aggressive anger- Anger expressed in the direct way to hurt someone emotionally, physically or psychologically.

  • Bullying
  • Destruction.
  • Grandiosity
  • Hurtfulness
  • Risk-taking behavior
  • Selfishness
  • Threats
  • Unjustblaming
  • Unpredictability
  • Vengeance

Assertive anger- Allows the person to take control of their situation and tackle the issue that is directly causing their anger.

  • Blame
  • Punishment
  • Sternness

Techniques:

  • Rational emotive behavior therapy- REBT is a type of therapy that helps you identify irrational beliefs and negative thought patterns that may lead to emotional or behavioral issues.

            Three types of techniques:

                1] Problem-solving skills

                2] Cognitive restructuring

                3] Coping

  • Count 1 to 10 (…100) before saying anything
  • Anger journaling, write down about the events and situations which has triggered you. Express your negative emotions by writing down to get them out of your system.
  • Walk it off, Leave the room for several minutes or hours, if necessary, before discussing your emotions that may provoke your anger. ‘Fight or Flight’ strategy by escaping the potential conflict helps you to cool your irritation as you practice it.
  • Drain the brain, when your temper begins to flare maintain silence and ask yourself what is the source of my irritation?, What is the actual role of the person in the situation?
  • Relaxation Therapy (Psychologist) includes:

                 - Deep breathing

                 - Meditation

                 - Music and art therapy

                 - Aromatherapy

                 - Visualization

                 -Progressive Muscle Relaxation

 

Article by Khushboo Jain (MA Clinical Psychology)- 7th January'23