Anger,also known as wrath or rage, is an intenseemotional state involving a strong uncomfortable and non-cooperativeresponse to a perceived provocation, hurt or threat. Anger, after all, is not adesire 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 bedone about that.One of the first people to study anger and thecontrol of anger was the Roman philosopher Seneca. He studied anger during hislifetime, c. 4 BC – AD 65, and from his experiences and observations heformulated ways to control anger. Seneca figured out the ways of how to avoidbecoming angry, how to quit being angry, and how to deal with anger in otherpeople.
As human beings weall know what is anger and, occasionally we all have felt it whether it is lawtemper or higher rage.Anger is mainly normal Emotion, but when it getsout of control and turns catastrophic, it can make a big problem, the problemcould be in your workplace and also in your personal relation, it’s a commonphenomenon for every individual, it might spoil your career and life also,anger is a natural process towards threats, it may cause powerful, andaggressive behavior which generates outrage and allow us to fight and alsodefend ourselves when we are in harmful situations, in some situations thecertain amount of anger is necessary to our survival.
Causes:
Consumption of alcohol, drugs or any othersubstances lead to increase in anger. PTSD or biochemical changes can all leadto person committing an aggressive act against another person.Prolonged or intense anger and frustrationcontributes to physical conditions such as headaches, digestive problems, highblood pressure and heart disease.Problems dealing with angry feelings may belinked to psychological disorders such as anxiety or depression. Psychologicalfactors such as stress, abuse, poor anger management, individuals may be moreprone to violence. Sexual trauma is particularly correlated with anger, as wellas childhood trauma.Types of angerPassive anger- Passive-aggressive behavior is a pattern of indirectly expressing a negative feelingsinstead of addressing them openly.
Dispassion
Evasiveness
Defeatism
Obsessive behavior
Psychological Manipulation
Secretive behavior
Self-blame
Aggressive anger- Angerexpressed in the direct way to hurt someone emotionally, physically orpsychologically.·
Bullying·
Destruction.·
Grandiosity·
Hurtfulness·
Risk-taking behavior·
Selfishness·
Threats·
Unjustblaming·
Unpredictability·
VengeanceAssertive anger- Allowsthe person to take control of their situation and tackle the issue that isdirectly causing their anger.·
Blame·
Punishment·
Sternness
Tips to control anger.
To think about anger carefully, first, youneed to ponder the situation, think and then speak how critical situations makeit clear, keep your mind calm and start to meditate for making your mind calmand peaceful.
When you start these activities, then you can make, yourself morerelax and easily control situations.no matter how bad the situation, you canmake it easy to control.
Fund your anger staterecognize your anger state whether it is highoutrage or normal anger position because in high outrage situation you can makeyour mind out and that is the worst condition ever for your career or personalrelation and also for yourselves, so find out the state and manage to controlit.
Only you can manage your anger no one can help you to manage your angerstart meditating, keep your mind positive always, always make yourselves happy.
Techniques:
Rational emotive behavior therapy-REBT is a type of therapy that helps you identify irrational beliefs andnegative thought patterns that may lead to emotional or behavioral issues.
Threetypes of techniques:
1] Problem-solving skills
2] Cognitive restructuring
3] Coping
Reframe your thinking: Anger magnifies your inner thoughts, making it easy to feel likethings are worse than they really are. Cognitive restructuring can help youidentify and replace negative thoughts with more reasonable ones. Instead of thinking“Everything is ruined,” for example, tell yourself “This is upsetting, but it’snot the end of the world, and getting angry is not going to fix it anyhow.”
Pick your words wisely: Avoid words like “never” or “always” when talking about yourselfor others. Statements like “This never works” or “You’re always forgettingthings” make you feel your anger is justified. “I” statements can be magicalhere. To avoid criticizing or placing blame which might only increase tension,use “I” statements to describe the problem.
Translate expectations into desires: Angry people tend to demand things, whether it’s fairness,appreciation, agreement, or willingness to do things their way. Try to changeyour demands into requests. And if things don’t go your way, try not to letyour disappointment turn into anger. Saying, “I would like” something ishealthier than saying, “I demand” or “I must have” something.
Take a pause: You often jump to conclusions when you’re angry, and end up sayingthe first thing that comes into your head. Take a timeout. Go for a brisk walk,indulge in some physical activity, or watch something funny. This will reducethe induced stress and help you with a few moments of quiet time to collectyour thoughts and understand what triggered your anger.
Relax and learn to let go: It is natural to rethink, reconsider and relive the situation thatprovoked your anger to a point where you begin to ruminate. At first you mayjust be irritated, but the more you think and talk about it, the angrier youbecome. So it is always a good idea to let go and here’s something that mightjust do the trick.
Some Basic Techniques:
Count 1 to 10 (…100) before saying anythingAnger journaling, write down about the events and situations which hastriggered you. Express your negative emotions by writing down to get them outof 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 irritationas you practice it.Drain the brain, when your temper begins to flare maintain silence andask yourself what is the source of my irritation?, What is the actual role ofthe person in the situation?
Relaxation Therapy (Psychologist) includes:
- Deep breathing
- Meditation
- Music and art therapy
- Aromatherapy
- Visualization
-Progressive Muscle Relaxation