ANGERMANAGEMENT

TOPREVENTDAMAGE

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Angerisaemotionwhichiscommonlyexperienced
byeveryone;anormalemotion.

However,uncontrolledangercandamagemanythings
foraperson;suchasdamageinrelationship,lossofjob,
problemwithcolleagueorbossorevenharmtotheir
bodyandlifeiftheissueisserious.

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MANAGEYOURANGER
WhyDoweGetAngry?

Weoftengetangrywhen:
Theotherpartydoesnotrespondthewaywe
wantthemtorespond
Theotherpartydonotshowusrespectwhenwe
arefacedwithasituationthatwedo notlike.

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MANAGEYOURANGER
Basically,angerismostcommonaresponsetoafeelingof
unhappiness.

Individualcharacteristicsofaperson.

Cognitiveappraisalthewayasituationor
reactionisperceivedbythereceiver.

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MANAGEYOURANGER
TheFightorFlightMechanism

The fight or flight response is an acute stress

response when someone feels threatened or
thattheyareindanger.

The release of the hormon cortisol increases blood

sugar and blood pressure but also supresses the
immunesystem.
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MANAGEYOURANGER
Commonmythsaboutanger

Myth#1:

Angerisinherited

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MANAGEYOURANGER
Myth#2:

Angerautomaticallyleadstoaggression

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MANAGEYOURANGER
Myth#3:

OneMUSTbeaggressivetogetwhattheywant

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MANAGEYOURANGER
Myth#4:

Ventingangerisalwaysdesirable

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MANAGEYOURANGER
Myth#5:

Otherpeoplemakeusangry

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MANAGEYOURANGER
TheAngerCycle.

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MANAGEYOURANGER
Stage1:AggressionCycle

Theaggressioncycleisthestagewherebyanger
buildsup.Differentpeoplehavedifferentdurationor
thresholdforthetriggertochangeintoaggression.

MANAGEYOURANGER
Stage2:ExplosionPhase

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Thisisthephasewhereuncontrolleddischargeof
angerwillbedisplayedintheformofverbalor
physicalaggressionthatleadstonegative
consequence.

MANAGEYOURANGER
PostExplosionStage

Thisisthephasewherebythenegativedamageis
alreadydoneandusuallythepersonwho
experiencedangereitherregretstheactionorhas
tofacetheconsequenceoftheaction.
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IDENTIFYINGSIGNSOFANGER
Beforelearningtohandleanger,wemustlearnto
identifythesignsofanger.

TherearesomequestionsthatweneedtoaskOurselves:
HowdoIknowthatIamgettingangry?
Whatevent/people/placemakesmeangry?
HowdoIreactwhenIamangry?
Howdoesmyangeraffectthepersonaroundme?

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IDENTIFYINGSIGNSOFANGER
Theextremesofemotioncanbebetweenasenseof
calmnessorasenseofrage.

However,manypeopleexperienceasenseof
angeranywhereinbetweenthesetwoextremes.

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IDENTIFYINGSIGNSOFANGER
Physicalsignsofanger
Clenchingthejaworgrindingtheteeth
Headache(Stress)
StomachAche(GastricJuice)
Increasedandrapidheartrate

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PHYSICALSIGNSOFANGER
Feelinghotintheneck/face
Trembling
Feelingdizzy
Sweating,especiallypalms

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EMOTIONALSIGNSOFANGER
Feelingofwantingtogetawayfromthesituation
Irritation
Feelsad/depressed
Feelguilty

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EMOTIONALSIGNSOFANXIETY
Anxiety
Feelrestless
Feelresentful
Feeltheneedtolashoutverbally/physically

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BEHAVIOURALSIGNSOFANGER
Rubbingtheforehead/head
Cuppingonefistwiththeotherhand
Pacing
Gettingsarcastic
Loseofsenseofhumour

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BEHAVIOURALSIGNSOFANGER
Actinginanabusiveorabrasivemanner
Cravingforadrink/cigaretteoranyotherthingthatcalmsyou.
Raisingthevoice
Beginningtoyell,screamorcry.

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MENTALSIGNSOFANGER

Wantingtohurtsomeonewhenangry
Wantingtohurtselfwhenangry
Imagininghurtingothers
Feelstuckinthebodywhenangry

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COPINGWITHANGER
Usecopingthoughts.

Tip#1:Articulateit.

Onewayofcopingwithangeristowritewhyweare
angryaboutsomething.Theprocessofwritingwill
helpustoventouttheangerinanondestructiveway
andhelpsustocalmdown.

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COPINGWITHANGER
Usecopingthoughts

Tip#2:Letitgo

Realizethatoncethesituationthatcausedtheanger
haspassed,itisbesttoletgooftheanger.The
spiritualitywehavewillassistustolookatthingsina
differentperspectiveandhelpustoletgoofthings.

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COPINGWITHANGER
Tip#3:Dontfaceitalone

Chosesomeoneyoutrustandisknownfortheir
rationalandcalmthinkingtoshareyourstorywith.
Thispersonmayhelpyoutolookatthingsina
calmerperspective.

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COPINGWITHANGER
Tip#4:Dosomephysicalexercise.
Physicalexercisepromotessweatproduction.

Whenwesweat,afeelgoodhormonnamed
endorphinisproducedinthebodywhichhelpsus
tofeelhappyandcalm.

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COPINGWITHANGER
Tip#5:Giveitsomethought

Whenangry,sitasidealoneforawhileandgivethe
matterathoroughanddeepthought.Beinthe
otherpersonsshoesandseehowtheotherparty
couldhaveperceivedthesituation

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COPINGWITHANGER
Tip#6:Reconnectwithnature

Beingwithnatureallowsustoabsorbthepositivity
aroundus,disconnectfromthehustleandbustle
oflifeandreconnecttoourselves.Whenyouare
angry,trytogoforawalkinaparkordosome
gardening.Itwillgiveussometimealoneto
unwindandcalmdown.

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Tip#7: Dontletitconsumeyou

Angerisatoxicfeelingwhichwillconsumeyou.

Donotletyourangerdamageeverythingaround
you.

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RELAXATIONTECHNIQUES
Technique1: Meditation

Afewminutesofpracticeeverydaycanhelpanxiety.

Meditationaltersthebrainneuralpathwayandmakes
usmoreresilienttostress.

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RELAXATIONTECHNIQUES
Techniques2:BreatheDeeply

Takea5minutesbreakandfocusonyour
Breathing

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RELAXATIONTECHNIQUES

Technique3: Bepresent

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RELAXATIONTECHNIQUES
Techniques4:ReachOut

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RELAXATIONTECHNIQUES
Technique5: Tuneintoyourbody

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RELAXATIONTECHNIQUE

Technique6: Decompress

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FOODTHATRELEASESTRESS
Oatmealboostserotonineacalmingbrainchemical.

Healthydietcanreducebloodpressureandincrease
theimmunity.

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FOODTHATRELEASESTRESS
Complexcarbohydratesmakesmoreserotonine.

Example:
Wholegrainbreakfastcereal
Breadsandpastas

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FOODTHATRELEASESTRESS

Oranges contains high level of Vitamin C which is

known to reduce stress and strengthens the
immunesystem.

Inastudy,peoplewithhighbloodpressureandhigh
cortisol(stresshormone)hadtheirlevelsregulate
quicklywiththeconsumptionofvitaminC.

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FOODTHATRELEASESTRESS
LackofMagnesiuminbodyisknowntotriggerheadache
andfatigue.Allthisfactorscanleadtoheightenedstress.
Foodrichinmagnesiumare:
Spinach
Cookedsoybean
Filletofsalmon
Greenleafyvegetables

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FOODTHATRELEASESTRESS
Omega3fattyacidisknowntoreducestress
hormones,protectsagainstheartdisease,prevent
mooddisordersuchasdepressionandsuch.

Commonsourcesofomega3fattyacidaresalmon
andtuna.Forasteadysupplyoffeelgoodomega3
fattyacid,targettoeatfattyfishatleast3timesa
week.

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FOODTHATRELEASESTRESS
BlackTea.

Blackteaisknowntoreducestressveryquickly.A
comparisonwithteadrinkersshowsalowerlevelof
stresshormone.
Coffeeontheotherhandisknowntoincreaseblood
pressureandboostsstresshormones.

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FOODTHATRELEASESTRESS
Oneofthebestwaytoreducebloodpressureisconsume
potassium.

Halfaavocadoisknowntohavemorepotassium
thanamediumsizedbanana.

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FOODTHATRELEASESTRESS
AlmondisknowntohavelotsofVitaminssuchas
VitaminEtoincreasetheimmunesystemand
VitaminBwhichmakesusmoreresilientduring
stressfulperiodsanddepressivemoments.

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FOODTHATRELEASESTRESS
Bedtimesnacks

Carbohydratesatbedtimecanspeeduptherelease
ofserotonineandhelpyousleepbetter.

Sticktolightmealsasheavymealcancauseheartburns.

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FOODTHATRELEASESTRESS

Thewellknownwarmmilkisstillthewellknown
stressbuster.

CalciumisknowntoreducePMSsymptoms.

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DAMAGESCAUSEDBYANGER
PHYSICALDAMAGES

Prolongedangerandstresscancausesevere
damageto

onehealthandphysiologicalstate.

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DAMAGESCAUSEDBYANGER
Mindandbodyareinextricablylinkedandthe
interactionbetweenthemcancausephysicalchanges.

Ourbrainnoticesastressor,aphysicalreactionis
triggered,causingfurthermental,emotionaland
physicaldamages.

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DAMAGESCAUSEDBYANGER
Someexamplesoftheanger/stressrelatedphysical
illness.

Headache
MuscletensionHeart
problem
Highbloodpressure

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DAMAGESCAUSEDBYANGER
Susceptibilitytoinfection

Skinproblem

Pain

Diabetes

Infertility
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DAMAGESCAUSEDBYANGER
EmotionalEffect

Depression
EatingDisorder
HormonalUnbalance

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DAMAGESCAUSEDBYANGER
SocialImpact
Damagetorelationshipwithlovedones

Problemsatwork

Hindrancetocareergrowth

Badreputationwithothers.

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DosandDontswhenyouareangry.
Distractyourself

Doactivitieswhichcantakeyououtofthe
situationwhichismakingyouangry.Perhapstake
upartlikeTaiChiwhichhelpsyoutorefocuson
yourselfandclamsyoudown.

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DosandDontswhenyouareangry.
DoLearnToForgive

Peoplemakemistakes.Theangerinyouwillconsume
you.Forgivenessdoesmoreforthepersonwho
forgivesthanforthepersonwhoisreceivingthe
forgiveness.

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DosandDontswhenyouareangry.
Begratefulforallthethingsthataregoingwellinyourlife.

Mostoften,wefocustoomuchonthelittlethings
thatarenotgoingonrightandmissoutallthe
thingsthataregoinggreatinlife.

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DosandDontswhenyouareangry.
Dontsendemails,talk,callortextmessageswhenyouareangry

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DosandDontswhenyouareangry.
Dontbeconfrontational

Dontbeimpatient

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DosandDontswhenyouareangry.
Realizethatpeoplewillnotreactthewaywewantthemtoreact.Peoplehave
opinionsoftheirown.Angercomesinwhenpeopleactinawaytotally
unexpectedbyus.

Haveanopenmind.Learntolistenwithoutemotion.Lookatthelogicof
things.

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PULLINGITALLTOGETHER
Stopreactingimmediately

Giveyouremotiontime.Allemotionsaretemporary

Smile.Smilingreleasesfeelgoodhormoneswhichwillhelpyoutorelax

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PULLINGITALLTOGETHER
Analyzeyouranger.
Whyareyouangry?
Atwhom?
Forwhatreason?
Howwilltheissueaffectyou?

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PULLINGITALLTOGETHER
Thinkoftheresultyouractionwillbringaboutintheshortandlongterm.

Foreveryaction,therewillbeareaction.Thinkwiselybeforereactinghowthe
otherpartywillrespondtoyouraggression.Mostoften,ifwetakeafew
minutestothinkbeforewereact,wewillfindwisersolutiontoourproblems.

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Everytimeyoumanagetomaintainselfcontrolatdifficultmoments,reward
yourself.

Therewardwillhelpyouseethebenefitsofnotloosingyourcoolandofhow
goodyoufeelwhenyoucanavoidconflictsbymanagingyouranger.

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PULLINGITALLTOGETHER
Focusontheproblemnottheperson.

Forexampleifsomeonebrokeyourmug,sayYoubrokemymugandnot
Youidiot,youaresodumb,cantyouevenhandleamug?

Itmakesalotofdifference

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Donotdopersonalattack.Whenweattackothers,
thefirstrespondfromouropponentwillbetobe
defensive.

Insteadifweworkontheissue,theopponentmay
relaxandbemorewillingtoresolvetheissueas
theydonotfeelthreatenedorattacked.

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PULLINGITALLTOGETHER
Berespectful.
Eveniftheotherpartyforgetstheirrespect,we
shouldworkonmaintainingourrespectforothers.

Losingourrespectonlyreflectsthatwehavepoor
upbringing.

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PULLINGITALLTOGETHER
Bepolite.

Throughoutbeinginaconfrontationalmode,be
polite.Peoplearoundyouwillbeobservingyou.If
youcanmaintainyourpolitenessinaconflict,
peoplewillrealizethatyouareofgoodcharacter.It
willgiveyouanopportunitytoupholdyourimage.

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Angerdestroysmanything.Itistoxic.Itdestroys
love,itdestroyshealth,itdestroyswhatcouldhave
beenabeautifulday.Dontbeavictimofyour
emotion.Beamasterofit.Kalpana

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