Anger

CONTROL YOUR ANGER BEFORE IT CONTROLS YOU

Define Anger: Anger is a feeling that is defined by hostility against someone or something that you believe has intentionally wronged you in other words a strong feeling of being upset or annoyed because of something wrong or bad : the feeling that makes someone want to hurt other people, to shout, etc.

Anger can take different forms. Some people are constantly upset or obsessive with an incident that has angered them. Some people experience anger less frequently, but when they do, it manifests as violent outbursts. Uncontrolled rage, in any form, can have adverse impacts on one's emotional and physical health. Anger and hostility can increase people's chances of developing coronary heart disease, and lead to worse outcomes in people who already have heart disease. Anger can also lead to stress-related problems including insomnia, digestive problems and headaches. Anger can also contribute to violent and risky behaviors, including drug and alcohol use. And on top of all that, anger can significantly damage relationships with family, friends and colleagues. Events both internal and external might trigger anger. You may be upset with a person, an organization, such as your place of employment, or an occurrence, such as a traffic jam in the streets or a political election. It's not necessary to let your rage control you, no matter where the sensations are coming from. Here are several methods to keep your composure.

Why Are Some People Angrier Than Others?

Anger can stem from a variety of sources. Something minor, like losing a board game, or something significant, like not getting picked for a promotion at work, could be the cause. It is believed that rage is a secondary feeling that is frequently associated with fear, especially in the case of men, who have been conditioned to view fury as a more "appropriate" emotion. In these instances, losing a board game might trigger feelings of inadequacy, and not getting a promotion could trigger feelings of not being able to support a family.

The emotion of anger typically hints that a situation requires action in order to avoid a perceived danger or the feeling of being wronged.

Is It Better to Hold the Anger in or Let It Out?

It's general knowledge that holding anger inside is harmful, and while this is mostly true, expressing anger can also have adverse consequences. It's not the best course of action to "let out" your rage by harming a loved one or damaging things with a baseball bat.

The best thing a person can do is look into methods for controlling their rage in a healthy and sensible way. It could be better to "let out" your anger through creative expression, assertive conversation, or physical exercise than to let it fester.

Are You Too Angry: Despite the fact that it's difficult to fathom feeling overly joyful or enthusiastic, people occasionally find themselves overly enraged. An excessive amount of rage may indicate a more serious issue.

● Are angry too often, like every day or multiple times each week.

● Spend a lot of your day being angry.

● Find the anger increasing in intensity.

● Hurt yourself or others due to anger.

● Find that anger is causing other mental or physical health problems.

● Make excuses for your behavior to others or deny that your anger is a problem.

Passive Anger

Fire in the heart sends smoke into the head.

This is an anger that doesn't express itself as anger. Rather, it manifests itself in little ways, like biting remarks or unintentional actions of hostility towards the target of your rage, like 'forgetting' to fill up your car with petrol when you know your spouse won't have enough to drive to work the following morning. Anger that is passive can also be focused inward. This is particularly true if you have suppressed your anger to the point where you are unaware that you are upset.Simply put, you could start overindulging in alcohol or shopping, experiencing panic attacks, acting erratically, stress eating, or self-harming.

volatile Anger

He who angers easily is he who is easily distracted.

This anger type is on the opposite end of the spectrum from passive anger. When you're angry with unpredictable fury, everyone knows you're crazy. This type of rage is frequently erratic and explosive. It may quickly get out of hand and result in remarks and deeds that you quickly regret once the storm passes. Similar to passive rage, the core causes of explosive anger are frequently denial and suppression. However, this fury doesn't seep out in subtle, frequently unidentifiable ways—rather, it comes out loud and obvious.

fear- based Anger

Fear is the path to the Dark Side.

Occasionally, it's simpler to be angry than afraid. That is particularly true when we worry for a loved one's safety. Nobody is more able to harm us than those who are closest to us, after all. Therefore, rather of expressing our anxiety when we witness them acting in a way that might endanger them, we could respond angrily. Furthermore, rage frequently produces effects, if only momentarily. Whether consciously or subconsciously, we may take out our frustrations on a loved one in the hopes that they would stop acting in a way that terrifies us. On the other hand, expressing rage when our true emotion is dread is ultimately counterproductive. Angry outbursts only lead to hurt, fear, and resentment in those we love--hardly the best way to protect them from the things we fear for them.

FRUSTRATION- based Anger

expectation is the mother of FRUSTRATION.

Anger motivated by irritation that is directed against a loved one resembles anger motivated by fear. For the people we care about the most, we have the highest hopes and expectations. We become irritated when we witness someone falling short of what we believe to be their greatest potential, and this dissatisfaction all too frequently turns into rage.Anger stemming from frustration can also be focused inward. Perhaps we feel let down by life. Perhaps we believe that others possess the things we lack. While we suffer from one setback after another, we observe while others appear to flourish. Above all, this type of rage stems from contrasting your perception of how life ought to be with how it actually is or appears to be. But the truth is that actual life can never match the fantasy, whether it's for yourself or a loved one.

pain- based Anger

anger is one short letter to danger.

This kind of rage might conceal hurt, suffering, or even serious sadness. In the same way that fear is among the hardest emotions to manage, so are pain and grief. Anger might seem stronger than sadness or despair, even if just momentarily, therefore for some individuals it's easier than sadness or despair.Anger might feel like your only line of defense when suffering threatens to overwhelm you with misery. In actuality, though, things get worse. This kind of anger not only doesn't deal with the underlying suffering, but it makes it worse by causing regret, loneliness, and guilt.

chronic Anger

You will not be punished for your anger; you will be punished by your anger.

No question about it, anger can be a rush. The adrenaline surges. You feel powerful, dominant--at least in the moment. And anger certainly makes an impact. You can see how the people around you change their behaviors to accommodate you, to prevent another outburst. I feel horrible about that. You don't want your loved ones to experience fear. You do not wish to be known as a hothead.

However, there is a hidden side to you that you may not want to acknowledge, and that side enjoys anger and the impact it has on other people. Watching people treat you like a child gives you a sense of authority, and that hormonal surge may feel amazing. However, persistent anger is an addiction, and if you don't get assistance, it can ruin your relationships in addition to wreaking havoc on your physical and emotional well-being.You'll soon become weary of having to tread carefully around people, and you'll be left alone to unleash your rage.

physiological Anger

Anger is a wind which blows out the lamp of the mind.

Anger is more than just a feeling. It frequently has a physical foundation as well. One common cause of the new term "hangry"—that is, "hungry/angry"—is low blood sugar. But there are other physiological reasons for rage than blood sugar levels. Anger may be readily triggered by hormonal or neurochemical imbalances in the brain, as well as by other disorders. Thus, it's a good idea to schedule a visit with your doctor if you find yourself becoming irrationally upset!

Anger and self harm

Strength does not come from winning.

It is a fact that uncontrolled anger can do harm to oneself as well as to other people. Anger, for example, can frequently be physically expressed through self-harm as a result of feeling helpless and unable to communicate or comprehend the emotion in any other way. Anything you do to purposely hurt yourself is considered self-harm. In addition to more obvious forms of self-harm, self-harm can also represent less obvious behaviors like reckless driving, binge drinking, abusing drugs, or engaging in risky sexual relations. Please get professional assistance from a licensed therapist if you or a loved one is displaying any of the aforementioned behaviors.

uncontrolled anger

Anger is like drinking poison and expecting the other person to die.

Uncontrolled anger looks different from person to person. Some people are quietly seething at the world most of the time. Some can’t help but dwell on events that made them mad. Others have quick tempers and may even exhibit aggressive or violent behavior. Uncontrolled anger can be hard to define. Unlike depression (which can be thought of as a dysfunctional form of sadness) or anxiety (a dysfunctional form of worry), uncontrolled anger doesn’t have a name or an official diagnosis. Nevertheless, anger can be dysfunctional, and people who experience it often don’t realize how big a problem it is. That’s because in the short term, anger can be effective. Blowing up at your kids might seem like a good strategy if it results in them doing their chores. Losing your temper at work might feel productive if it gets your coworkers to do things your way. Unfortunately, people often fail to see the long-term consequences of uncontrolled anger. Those can include health effects such as high blood pressure and increased risk of heart disease, as well as social disharmony among family members, friends, and coworkers.

Signs you may have uncontrollable Anger:

· Your friends or family members have said they think you have an anger problem

· Your loved ones have distanced themselves from you as a result of your behaviour.

· You have discord with coworkers.

· There are business establishments where you’re no longer welcome.

· You feel angry a lot of the time.

· You’re nursing a grudge or thinking about getting revenge.

· You have been or think about being aggressive or violent when angry.

anger and teens

The greatest remedy for anger is delay.

Aggression in children and teens is an upsetting emotion with the potential for long-term damage if left untreated. While crucial to spot early, parents may be unclear of the cause or triggering factors and left frustrated regarding how best to help their child. Failure to recognise, understand, and resolve this anger can lead to chronic mental health problems, including anxiety and depression. Anger is typically expressed differently depending on the age of the child. Adolescent teenagers show their anger in more grown-up ways, most likely using their developed language and motor skills. The behavior can be extreme and potentially includes “engaging in acts of substance abuse, misconduct behavior, assault, verbal threats, and sexual behavior”. To help, the caregiver, parent, teacher, or therapist must understand what triggers the anger – whether normal or out of control – and how to teach coping mechanisms to avoid or calm an angry episode. As there are many potential triggers for teenagers, it is important to observe whether related behavior tends to occur at a particular time, such as:

· After school

· When hungry or tired

· Following changes to routines

· After viewing particular types of TV shows, movies, or online content

Adolescent teens are considerably more independent than younger children and present their anger similarly to adults. Behavior can be irritable, defiant, and high risk, involving various unhealthy or unhelpful acts:

· Behaving rudely and disrespectfully to adults

· Getting into altercations and fights with other students

· Fits of rage, losing their temper, and becoming highly vindictive in what they say

· Behavior motivated by payback and revenge

· Engaging in substance abuse

· Declining academic standards; falling behind the mean for their age

Managing teenage anger

1. Forming wholesome and significant relationships with a parent or guardian

2. Developing strong social abilities

3. It's important to get enough sleep at any age. Our emotional state, our ability to regulate it, and our general mental health are all greatly impacted by our sleeping patterns. The recommended amount of sleep for teenagers between the ages of 13 and 18 is 8.5 hours.

4. Acquiring and implementing new abilities in: Problem solving – Identifying several solutions to an issue. Anger management is controlling one's temper and finding constructive or physical ways to vent off steam. Self-reflection is the process of comprehending and reinterpreting circumstances to improve judgements about the past, present, and future. Emotional intelligence and control: Recognising the feelings that affect us and being able to control our responses to them. Being assertive is knowing when to give in and when to press for what you want.

5. The worksheets and materials that follow support the development of stronger language skills (gaining the ability to discuss and examine feelings), self-regulation skills (gaining the ability to regulate emotions and anger), and practical guidance.

anger and PROFESSIONAL help

Do not let your anger lead to hatred, as you will hurt yourself more than you would the other.

Why one should seek professional health: Anger problems are a common issue dealt with by many people. Most licensed therapists and counselors are able to address anger issues with clients. You may consider seeking a professional based on what area of life is most severely affected by your anger. If your relationship with a significant other or your family is impacted, consider seeking out a Marriage and Family Therapist. If your personal life is mainly affected, a Social Worker or Licensed Professional Counselor may be more appropriate. Anger management groups have also proved to be effective in conjunction with therapy and can be a good way of connecting with peers who are dealing with similar issues and have had success in handling their anger problems. Anger management can help you with communication, staying healthy, prevent social problems, stay motivated, and avoid unhealthy coping strategies. Psychologists can help people recognize and avoid the triggers that make them angry. They can also provide ways to help people manage the inevitable anger that sometimes flares without warning. Everyone gets mad at times. The target of your aggression might be a stranger, a loved one or even yourself. Or you might find yourself furious over external events, such as a delayed flight or a political incident. While anger is a normal human emotion, misplaced or uncontrolled anger can quickly become problematic.

Why Is Anger Management needed:

· Problematic or chronic anger rarely has any good outcomes for the angry person.

· It can lead to job problems, relationship breakdowns, and even criminal charges.

· Anger in the longer term can also be bad for our health. Regularly experiencing pessimistic emotions like anger can lead to chronic activation of the body’s stress response system.

· One 10-year study found that lower levels of constructive anger and higher levels of destructive anger justification in men and women are linked to increased risk for coronary heart disease.

· Anger can also lead to unhealthy lifestyle choices and has been linked with the development of type 2 diabetes, possibly because of inflammation associated with a stressed-out body or as a result of poor health behaviors.

· Anger that is managed through destructive and aggressive means can lead to violence, bullying, or abusive parenting practices or domestic violence.

· Being able to communicate anger in constructive ways is healthy, can enhance relationships, and helps avoid unnecessary conflict or aggression.

Anger management skills:

Neutralising Judgmental Thoughts: This activity assists clients in identifying and substituting less critical ideas for judgmental ones as well as "should" perspectives.

Countdown to Calmness: This mindfulness practice encourages participants to centre themselves, instill tranquilly, and accept things as they are by using all five senses.

Impact of my anger: Using this worksheet, clients can record instances of behaviour motivated by anger and reflect on the individuals and circumstances that have been affected.

Anger Exit and Re-Entry: To promote better understanding and cooperative problem-solving, this worksheet assists clients in determining when it is appropriate to withdraw from conflict or challenging talks, let things cool up, and then re-engage.

Things that can be done to self-regulate.

Check yourself. Making wise decisions is difficult when you're experiencing a strong unpleasant mood. A better strategy is to not climb on a cliff rather than to try to talk yourself down from it. Look for clues that indicate you're getting irritated. To stop your annoyance from getting worse when you see the warning signals, leave the area or try some relaxing techniques.

Don’t dwell. Some individuals have a habit of recounting the exact moment that set them off. That is a counterproductive approach, particularly if you have previously addressed the original source of your conflict. Try to let go of the previous incident instead. One approach to do that is to refocus your attention on the positive aspects of the person or circumstance that caused your feelings of rage.

Change the way you think. It's simple to believe that things are worse than they actually are when you're upset. By using a method called cognitive restructuring, you can swap out unproductive negative beliefs for more sensible ones. For example, remind yourself, "This is frustrating, but it's not the end of the world," rather than, "Everything is ruined.

"Try these strategies to reframe your thinking:

· Avoid words like "never" or "always" when talking about yourself or others: Phrases such as "This never works" or "You're always forgetting things" give you the impression that your rage is well founded. Such statements also alienate people who might otherwise be willing to work with you on a solution.

· Use logic: Even when it's justified, anger can quickly become irrational. Remind yourself that the world is not out to get you. Do this each time you start feeling angry, and you'll get a more balanced perspective.

· Translate expectations into desires: Demands, such as fairness, appreciation, acceptance, or the readiness to carry out their wishes, are often made by angered individuals. Make an effort to turn your demands into requests. Additionally, if things don't work out as planned, try not to let your sadness become resentment.

· Relax: Simple relaxation strategies, such as deep breathing and relaxing imagery, can help soothe angry feelings. If you practice one or more of these strategies often, it will be easier to apply them when angry feelings strike.

· Focused breathing: Shallow breathing is angry breathing. Practice taking controlled, slow breaths that you picture coming up from your belly rather than your chest.

· Use imagery: Visualize a relaxing experience from your memory or your imagination.

· Progressive muscle relaxation: With this technique, you slowly tense then relax each muscle group one at a time. For example, you might start with your toes and slowly work your way up to your head and neck.

· Improve your communication skills: When people are furious, they can make snap judgments and utter the first (often hurtful) thing that comes to mind. Prior to acting, try to pause and pay attention. After that, give your response some serious thought. Make a commitment to return later to wrap up the talk if you need to take a break to allow yourself to calm down before resuming.

· Get active: Regular physical exercise can help you decompress, burn off extra tension and reduce stress that can fuel angry outbursts.

· Recognize (and avoid) your triggers. Think about the things that irritate you. If you know that driving downtown during rush hour always makes you upset, consider taking the bus or rearranging your schedule to make the trip during a less congested period. If you and your partner frequently dispute at night, try not to bring up difficult subjects when you're both exhausted. Shut the door to avoid having to see the clutter if your child's untidy room is a frequent source of annoyance.

· You can’t completely eliminate angry feelings. But you can make changes to the way those events affect you, and the ways in which you respond. By making the effort to keep your anger in check, you and the people close to you will be happier for the long run.

A Take-Home Message

Anger is a negative emotion, Anybody can become angry—that is easy, but to be angry with the right person and to the right degree and at the right time and for the right purpose, and in the right way that is not within everybody’s power and is not easy. It’s true, managing our anger can be hard, especially if we haven’t learned skills to express anger constructively. When anger becomes a problem, it can have serious repercussions for the angry individual and those around them.

Thankfully, most of us can develop our anger management skills. Cognitive-Behavioral Therapy is a highly effective anger management therapy. It works by empowering people to see how their thinking processes and beliefs can be a catalyst for anger and aggressive behaviors and encourages them to learn alternative and more helpful thinking strategies and coping mechanisms to deal with anger when it does arise.

CBT and anger management: CBT emphasizes important links between how we feel, the thoughts and beliefs we have, and the behaviors we carry out and is a highly effective treatment for psychiatric and nonclinical groups. CBT anger management interventions have been effective at helping a variety of populations, such as people with high blood pressure, angry drivers, people in prison, college students, police officers, and parents.

Cognitive restructuring: Cognitive restructuring begins as an error-finding mission, where clients are supported to recognize dysfunctional or biased beliefs and thinking processes that lead to anger, such as overly personalizing comments from others or unhelpful beliefs such as “people never listen to me. Clients are then supported to develop alternative thinking processes that are more helpful, rational, and aligned with reality.

Social skills training: Interventions for social skills aim to reduce destructive and antagonistic behaviors and help people develop stronger communication and conflict management skills. Some skills the client is supported to develop are listening and being forceful, thinking about the impact of their behavior on others, and negotiation. Being able to communicate more effectively can reduce anger in itself, and improving skills to deal with anger-inducing situations can stop conflict from spiralling.

How To Support a Loved One Through a Time of Anger

The first thing to do is remain calm, and do not further escalate the situation. Interacting with an angry person can be quite intense. If you feel unsafe, or they get violent, leave the situation and call for help.

If at all possible, prepare your remarks in advance of speaking with them. Say things like, "I get scared when you yell at me," as opposed to, "You yell all the time.” Providing assistance such as assisting them in finding a therapist or accompanying them to an anger management class could also be beneficial.

Treatment Plan Overviews Anger:

• A better comprehension of their furious feelings.

• Anger management concerns addressed.

• Irrational thought correction that causes anger and interpersonal issues.

• Lessen intense rage and the likelihood of violence.

• Address possible problem areas when returning to the community.

• Increased understanding of their angry feelings.

• Develop vocabulary to describe angry feelings.

• Identify cues and symptoms that they are experience anger.

• Link those feelings to specific triggers and areas of vulnerability.

• Develop a short-term action plan for dealing with anger.

• Accept that anger is causing them problems.

• Link cues and symptoms of anger with triggers and with harmful coping behaviors.

• Address issues underlying angry feelings: Identify issues of anger from the past and resolve.

• Correct irrational thinking which leads to anger and interpersonal problems:

• Identify specific areas of cognitive distortion (“Stinking thinking”).

• Challenge irrational thoughts with reality.

•. Identify and address issues underlying.

• Decrease extreme anger, reduce potential for violence: Learn coping techniques to reduce anger.

• Address areas of potential conflict upon return to community.

Providing Best Treatment for OCD and other mental health Issues I

OCD Treatment by our licesnce Psychologist, Tharapist, Counsellor