Seminar Report 2012-2013

Anger Management

ABSTRACT

Anger is one of the most universal and intense emotions. Although feeling anger is normal and part of being a human being, it is a powerful emotion that can result in health problems, loss of important relationships, crimes, and destruction. Therefore, it is very important to express our anger in a way that is not destructive to others or ourselves. Anger is neither good or bad, it is a part of the normal range of human emotions. Our method of handling anger can significantly effect all aspects of our life. Some people may hold anger inside and feel tired or depressed, others may need to do something physical such as hit a wall, while others might talk it out and express it. There are many ways to express anger. When such ways become destructive to others or ourselves, it is a good time to consider making changes in the way we deal with our anger.

Dept. of E&C Engg.

GWPTC, Kottakkal

Seminar Report 2012-2013

Anger Management

Chapter 1 INTRODUCTION
The term anger management commonly refers to a system of psychological therapeutic techniques and exercises by which someone with excessive or uncontrollable anger and aggression can control or reduce the triggers, degrees, and effects of an angered emotional state. Some popular anger management techniques include relaxation techniques, cognitive restructuring, problem solving, and improving communication strategies. In some countries, courses in anger management may be mandated by their legal system. According to St. Johns University's psychology professor Ray DiGiuseppe "Because anger has been viewed as a secondary emotion by most clinical theories, no anger disorders are included in the present version of DSM-IV-TR, and this is unlikely to change in DSM-V." Despite this, anger experts like Eva L. Feindler speak of "angerrelated disorders". DiGiuseppe writes that after reviewing "the existing outcome studies on anger treatments, we concluded that while some successful interventions for anger had been developed, these interventions were generally less successful than psychotherapeutic interventions for anxiety and depression. Also, the majority of the research focused on a narrow range of cognitive-behavioral therapies. With regard to interpersonal anger, Dr. Eva L. Feindler recommends that people try, in the heat of an angry moment, to see if they can understand where the alleged perpetrator is coming from. Empathy is very difficult when one is angry, but it can make all the difference in the world. Taking the other person's point of view can be excruciating when in the throes of anger, but with practice it can become second nature. Of course, once the angry person is in conditions of considering the opposite position, then anger based on righteous indignation tends to disappear.

Dept. of E&C Engg.

GWPTC, Kottakkal

Seminar Report 2012-2013

Anger Management

Sometimes the term "anger management" refers to an educational process during which students learn very basic anger issues. For example, people rarely distinguish between the emotion of anger and the behavior they exhibit when angry. Most often people believe that when overcome by anger they are out of control. In fact, they are most often very much in control of their behavior while not in control of the emotion. It is often difficult to accept this as fact as it is much easier to excuse one's misbehavior when the behavior was committed while one was out of control. Anger management classes attempt to remind students of their personal responsibility while providing strategies to assist in avoiding having the emotion of anger in the first place. Basic self cares (adequate sleep, exercise, and avoidance of drugs and alcohol) together with stress reduction actually seem to help reduce the number and scale of anger episodes.

Dept. of E&C Engg.

GWPTC, Kottakkal

Seminar Report 2012-2013

Anger Management

Chapter 2 REASONS WHY WE MAY GET ANGRY

There are many different triggers that may set off anger and everyones triggers are different. What angers one person may only mildly annoy another and vice versa. Following are some examples of situations in which many of us are likely to get angry: You or someone you love has been hurt - for example, someone You do not pass an exam or a class. Something has been taken away from you - perhaps a break up, the loss You are verbally put-down in front of others. Your belongings, position or property has been marred or destroyed. Someone cuts you off or drives erratically on the road or freeway. Your space has been violated. This could be someone sitting too close to You feel that a serious injustice has been done. criticizes you or your friend.

of a job or the death of a loved one.

you, or use of your things without permission

In each of the above cases, we may become angry because we perceive that something wrong has been done. During the seconds that our anger takes over, we do not generally stop to think about whether our anger is justified. During that time our body is probably busy going through the physiological responses to anger.

Physical Responses
Anger arises from deep in our brain, just like all of our basic emotions. It causes immediate physical changes: increased blood pressure and heart rate, dilated pupils, tense muscles, and sharper vision. These reactions occur because of the release of adrenaline, a hormone that gives us a sense of great tension and a feeling of wanting to take action. Dept. of E&C Engg. 4 GWPTC, Kottakkal

Seminar Report 2012-2013

Anger Management

Such reactions allow us to be at our strongest and most forceful when we are in danger and need to act. Yet, because we have these same responses whether we are in danger or not, we need to be aware of them. We need to learn to identify and manage these reactions.

Dept. of E&C Engg.

GWPTC, Kottakkal

Seminar Report 2012-2013

Anger Management

Chapter 3 POSITIVE OUTLETS

COUNT TO TEN - Pause and count to 10 or more when you are in the heat of anger and feel out of control. By forcing yourself to pause, you can break the momentum of anger and then be able to think about how you want to respond, rather than react from a strong and overwhelming physical and emotional state. USE DELAYING TACTICS - When someone you know has triggered your anger, you may not be thinking clearly at the moment and can feel out of control. Therefore, saying something such as, I feel very upset by what you just said, and I need to think about this and discuss it with you later allows time to think about what has happened. It also allows the person who has triggered your anger to know that you are displeased and you do intend to discuss it. Just having the self-control to delay your expression will give you more self-confidence, relief and satisfaction. SPEND THE ENERGY - If the situation that you are in does not allow for discussion, now or later, but it leaves you bursting with anger, the fastest way to get relief is to physically release the energy. Vigorous physical activity whether hard work, or strenuous exercise, such as running, weight-lifting or aerobics can be an amazing way to release anger. Other more immediate outlets could be punching a pillow, throwing rocks at the ground or into a body of water, ripping up unimportant papers or whatever physical release you choose. Expending the energy can leave you with a general sense of relief and even calmness. TALK IT OUT - If the person with whom you are angry is someone you trust, and someone you believe could vent to you in the same way, it is very healthy to talk it out after you let them know that I am very angry or I am furious.

Dept. of E&C Engg.

GWPTC, Kottakkal

Seminar Report 2012-2013

Anger Management

Acknowledging and owning your feelings first before you talk it out helps to diffuse your anger a bit so that you can talk about what is bothering you. JOURNALING - Keeping a journal in which to write down your feelings can also be very therapeutic in processing your anger.. GET HELP - If you have tried time and time again to control your anger and you find that it is a continual struggle, counseling can be invaluable. A professional counselor can help you to devise long-term strategies for dealing with chronic anger. In addition, anger management classes can be quite helpful. There is help! Remember that you are not alone! Many people struggle with learning to deal with their anger. However, the time it takes to work on dealing with your anger in a healthy and productive way is well worth the investment. As you are able to deal with your anger productively, you will find that all aspects of your life will improve, such as your relationships, your health, and your job satisfaction.

Dept. of E&C Engg.

GWPTC, Kottakkal

Seminar Report 2012-2013

Anger Management

.. A successful expression of anger allows you to release the energy of your anger at a pace in which you feel comfortable. It also helps you to resolve the situation that created your anger, and it leaves you with a sense of calmness. There is obviously no one proper way to be angry. The way you manage your anger will be based on your individual personality. or others. The most important priority to keep in mind in anger management is that the way you handle your anger should not be damaging to yourself

Dept. of E&C Engg.

GWPTC, Kottakkal