Anger often considered as a bad emotion is a healthy, human emotion. It helps in reducing stress while balancing your physical and emotional distress but losing control of your actions after getting angry is the stage where things slip out of your hands. Anger management can refer to a psycho-therapeutic program that can help you in anger prevention and control. These slides cover the introduction or definition of anger, causes of anger, anger cycle, the ways to understand your anger, relaxation technique to manage anger, etc. to give you a better understanding of it...

1. ANGER MANAGEMENT
Presents

2. INTRODUCTION

3. WHAT IS ANGER?
Anger is a normal, healthy
emotion, that is neither
constructive nor
destructive.
It is perfectly normal to feel
angry while you have been
mistreated or wronged,
anger becomes a problem
when it harms yourself or
others.
Chronic anger that flares up
out of control can leave a
critical impact on your
relationships, health and
state of mind.
01 02 03

4. What causes anger?
Anger can be caused by external or internal events. Like
Anger at a specific person(e.g.
friend or coworker)
An event (e.g. traffic)
Worrying or brooding
about a personal problem.
Memories of traumatic
or enraging events
Loss of patience
Personal history

5. CYCLE OF
ANGER
1. Triggering event
2. Negative Thought
3. Emotional Response
4. Physical Symptoms
5. Behavioral Response
It can be anything that results in
negative thoughts and emotional
reactions.
These automatic thoughts usually
link the trigger to the reaction.
A negative emotional reaction
follows negative automatic thoughts.
Your body reacts to your emotions,
usually outside of your awareness.
It is a response to your negative automatic
thoughts, emotions or physical symptoms.
It is usually an angry reaction and can result
in shouting, arguing or verbally and
physically attacking someone.

6. CYCLE OF ANGER
Mr. A is driving from
point A to B. He was
overtaken by another
individual driving a
jeep.
Mr. A thinks "what a
jerk.”
Mr. A becomes Angry
and irritated.
His heartbeat
increases and he
starts shaking.
Then he begins to yell
out of his window and
speeds up behind the
other person in the
jeep to catch him.

7. V
ANGER MANAGEMENT
• Anger management is not about
suppressing your anger.
• Anger management means to be
trained to handle the occurrence
of any period of anger.
• Anger management helps to
observe and understand the
triggers and will help to manage
and control it with planning and
strategy.

8. • Materials required : pen and paper
• Rate the questions on the basis of the statements given
and write it down on a sheet of paper.
• The rating is as follows
Anger Management Scale
3
2 4
1 Not true
about me
Somewhat true
about me
A little true
about me
Mostly true
about me

9. 1. I can calm myself down when I am upset.
3
2 4
1 Not true
about me
Somewhat true
about me
A little true
about me
Mostly true
about me

10. 2. I can tell when I am beginning to get angry.
3
2 4
1 Not true
about me
Somewhat true
about me
A little true
about me
Mostly true
about me

11. 3. I can usually tell when
I am about to lose my temper.
3
2 4
1 Not true
about me
Somewhat true
about me
A little true
about me
Mostly true
about me

12. 4. Before I let myself get really angry,
I think about what will happen if I lose my temper.
3
2 4
1 Not true
about me
Somewhat true
about me
A little true
about me
Mostly true
about me

13. 5. When I feel myself getting angry,
I try to tell myself to calm down.
3
2 4
1 Not true
about me
Somewhat true
about me
A little true
about me
Mostly true
about me

14. SCORING
• Each answer category is assigned a value from 1 to 4.
• Add the rating from all the 5 questions and calculate the score.
If your score is
Between 10 – 15 = Average In Anger Management
Below 9 = Low In Anger Management
Above 16 = High In Anger Management

15. 4 STEPS TO
ANGER MANAGEMENT
UNDERSTANDING
YOUR ANGER
BEING SELF
AWARE
TAKING
CONTROL
TAKING
ACTION

16. I. UNDERSTANDING
YOUR ANGER
Signs of anger can be
Paying attention to these signs will help you first
understand and then control your anger.
Physical Emotional Mental Behavioral

17. THINGS TO DO TO
UNDERSTAND ANGER
1) Make a note of your triggers.
Maintain a diary for what sets you off.
2) Understand your cycle of anger.
3) Start mapping your cycle of anger and
review it after each episode.
4) Learn how to react to situations that
make you angry by changing the way
you think about these events
5) Positive affirmations help. “ I am calm
in my approach today.”

18. II. BEING SELF AWARE
1. Recognize your warning signs.
2. Review your behavior. The diary you are maintaining
will help you here.
3. Read about the myths that we have about anger.
4. Before reacting, THINK.
5. Take time to figure out what is causing you to be
angry by asking yourself a series of questions each
time that you feel that your temper is rising.
• What is triggering me?
• Why am I really getting angry?
• Am I trying to control an uncontrollable
person/situation?
• What am I really feeling?
5 ways to be self aware

19. III. TAKING CONTROL
Anger is instinctual. It is an emotion that comes spontaneously and we don’t often
have a choice weather we would be angry or not.
HOW TO TAKE CONTROL OF YOUR ANGER?
• Admit that your anger causes you problems. List these problems in the dairy that
you are maintaining.
• Do acknowledge that you are angry.
• Identifying the problem. Write down how you can do this.
• Do speak up when something is important to you. This is opposite of ‘keeping it all
in.’
• Change the way you react to a situation. You can also deliberately change the way
you respond.
Practice these tips to control your reactions and see the difference.

20. IV. TAKING ACTION
• Once you realize that you are angry, or that you are
about to get angry, you can start taking action through
the following steps :
1. Using coping thoughts :
a) Calm down first, and think this through
b) Bad things/Mistakes do happen/No one says
that things will go right all the time.
c) There is no need to feel threatened here.
d) I have no control over the people and their
feelings but I have control over myself.

21. 2. Acknowledge that you are angry.
3. Understand your strengths and areas of improvement.
4. Get the anger energy out - physically blow off the steam.
5. Take an action each day to create movement in your life.
Remember anger management is not about getting rid of your anger, but
being able to manage, it so that is it no longer a set back in your life. Work to
gain insight and develop self awareness.

22. RELAXATION TECHNIQUES
TO MANAGE ANGER

23. 1. Deep Breathing
• Take 3 slow and deep breaths, each
time taking twice as long as to exhale.
• As your face, neck, and shoulders
become more relaxed, see if you can
identify tension in other parts of your
body (Your anger diary can help you
to identify areas to focus on).

24. • If you are feeling sad or low, it is better not to practice PMR.
• It is important to find a quiet place, free of any distractions.
• Avoid eating right before or immediately after PMR.
• Smoking and drinking before PMR can be detrimental to one’s health.
• Those who have medical problems should first consult their physician
before practicing PMR.
A few things to make note of before beginning:
2. Progressive Muscle Relaxation

25. PMR is a 2-step procedure
• Tense a muscle group for approximately 7 seconds and suddenly release the tension.
Stay relaxed for 20 seconds. Repeat with the same muscle group.
• Inhale slowly while tensing the muscles, and exhale while relaxing them.
• Move through your body, tensing and relaxing muscle groups one at a time, as shown
in the figure:

26. • Sit in a quiet, comfortable
space and close your eyes for
a few moments. Take a few
slow and deep breaths to
center your attention. Close
your eyes.
• Imagine yourself in a beautiful
location, where everything is
as you would ideally have it.
Some people visualize a beach,
a mountain, a forest, or a being
in a favorite room sitting on a
favorite chair.
• Imagine yourself becoming
calm and relaxed.
3. Visualize yourself calm
• Alternatively, imagine yourself
smiling, feeling happy and
having a good time.
• Invoke your senses Eg. if you are
on a mountain, imagine the
wind blowing on your face.
• Remain within your scene for
five to ten minutes or until you
feel relaxed.
• While relaxed, assure yourself
that you can return to this place
whenever you want or need to
relax.
• Open your eyes again and then
rejoin your world.

27. • A quick way to manage anger is to go
for a brisk walk, bike ride, or run. Or
do some other form of physical
activity when you feel anger growing.
4. Get moving

28. Additional Sources
• https://www.thewellnesscorner.com/wellness-tv/mental-health-awareness/anger-
management
• https://www.thewellnesscorner.com/blog/how-to-manage-your-anger
• https://www.thewellnesscorner.com/wellness-tv/mental-health-awareness/know-yourself-
better
• https://www.thewellnesscorner.com/blog/little-problems-big-stress-and-their-solutions
• https://www.thewellnesscorner.com/blog/4-common-mistakes-that-make-communication-
difficult
• https://www.thewellnesscorner.com/wellness-tv/mental-health-awareness/coping-with-
stress-and-anxiety
• https://www.thewellnesscorner.com/wellness-tv/mental-health-awareness/self-care-toolkit-
to-nourish-your-mind

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