Coping with Anger by Dr. Marvin
©
When is anger a problem?
- When you are persistently preoccupied with angry thoughts
- When it obstructs your ability to think clearly
- When you feel out of control or uncomfortable about being
angry
- When it leads to other negative reactions (e.g.,depression,
violence, muscular tension, high blood pressure, rashes)
- When your ability to effectively function at work or interact
at home is compromised because of your anger reaction
What is good about anger?
- It is energizing
- Underlying conflict can be brought out into the open so that
you deal with the issues directly
- It can serve as an alert to a real threat
How to tell when you are starting to become
angry
PHYSICAL INDICATORS include: "fight or flight" reactions,
headaches, insomnia, fatigue, muscular tension, teeth grinding,
pacing, outbursts, becoming easily annoyed or slighted,
over-politeness, smiling when you actually feel mad.
PSYCHOLOGICAL INDICATORS include: rumination, obsessing,
concentration difficulty, planning revenge.
Anger
Triggers Exercise
- Think about a situation
that you are angry about.
- What "button" was
pushed? In other words, what is it about the situation that you
find bothersome or upsetting?
- What is your typical
response to this situation?
- What is the typical
outcome of your anger in the situation?
How do others respond to
your anger?
- Is that what you want
the outcome to be? Why or why not?
The above exercise is designed to have you increase your
awareness of your vulnerability areas, responses, and outcomes.
Once you become more aware of this process that accompanies your
anger, you increase control over your psychological health!
Coping Strategies
- Breathe slowly
- Learn to predict your build-up of anger and potential volcanic
eruption.
- Do not curse
- Be respectful of others, even if you disagree with their
opinions.
- Be aware of how negative thoughts lead to a build-up of angry
feelings. Are your negative thoughts accurate?
- Understand that the goal of anger management is not the
expression of anger, but rather, problem solving.
- Seek assistance with a psychologist.
If you would like to learn more about coping with anger, give me
a call at 858.565-0066, x4.
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