What is Anger and How to Manage Anger Management Counseling
Anger is a normal and healthy emotion but when it becomes out of control it is destructive. Anger may lead to Biological and Psychological changes such as increased heart rate and blood pressure. Anger is a result of frustration. Anger Management counseling
What are the common types of Anger?
- Passive Anger: Passive Anger is a type of anger which is unconscious. A person with passive anger have self defeating behaviours like avoiding friends and family, Skipping from daily routine activities like job, work, studies, projects or school, house hold activities.
- Chronic Anger: Chronic anger is prolonged, affect immune system which can cause mental disorders.
- Overwhelmed Anger: This type of anger is caused by life demands and wishes which are difficult to fulfil.
- Self-Inflicted Anger: This is type of anger which is feeling of guilt that is directed towards self.
- Judgmental Anger: This type of anger is directed towards others.
- Volatile Anger: It is also known as hostile anger. This is violent anger.
- Petrified Anger: This type of anger is holding grudges for someone and refusing to forgive.
- Jealousy Anger: This type of anger occurs from childhood due to lose of something or losing someone like parental divorce, feeling of rejection etc.
- Road Aggression: This type of Anger is aggression of road, feeling disrespected if someone follows too close or overtaking while driving.
- Conflictual Anger: It is the anger causes by arguing with someone or disagreement with someone.
- Habitual Anger: It is the anger in which a person need to release his anger as a habit.
- Moralistic Anger: It is the anger which need power and right on others, superior to others.
- Manipulative Anger: These type of people use anger to manipulate others e.g. screaming, crying, pouting, threating etc.
What are the main Causes of Anger?
- Sexual frustration
- Premenstrual syndrome
- Withdrawal from drugs/Medications
- Physical or mental illness
- Stress over financial problems or deadlines/due dates
- Traffic issues/jams etc.
- Bullied or teased
- Grief of losing loved one
- Disappointment or failure
What are the techniques to control anger?
Breathe deeply, Repeat the relaxation phrases like “take it easy”.
- Cognitive Restructuring
- Problem solving
- Better communication
- Using Humour. Anger Management
- Change the environment
How to control your Anger
- Recognize your Anger Signs
Your heart beats faster and you breathe more quickly, preparing you for action. You might also notice other signs, such as tension in your shoulders or clenching your fists. If you notice these signs, get out of the situation if you have got a history of losing control, say “Relax”. Anger Management counseling
- Count to 10
- Counting to 10 gives you time to cool down, so you can think more clearly and overcome the impulse to lash out.
- Breathe slowly.
- Breathe out for longer than you breathe in, and relax as you breathe out. You automatically breathe in more than out when you’re feeling angry, and the trick is to breathe out more than in,” says Relax “This will calm you down effectively and help you think more clearly.
Anger Management Counseling in the long term
Once you can recognize that you’re getting angry and can calm yourself down, you can start looking at ways to control your anger more generally.
- Exercise can help with anger
- Bring down your general stress levels with exercise and relaxation. Running, walking, swimming, yoga and meditation are just a few activities that can reduce stress. Exercise as part of your daily life is a good way to get rid of irritation and anger.
- Looking after yourself may keep you calm
- Make time to relax regularly, and ensure that you get enough sleep. Drugs and alcohol can make anger problems worse. They lower inhibitions and, actually, we need inhibitions to stop us acting unacceptably when we’re angry.
- Get creative
- Writing, making music, dancing or painting can release tension and reduce feelings of anger.
- Talk about how you feel
- Discussing your feelings with a friend can be useful and help you get a different perspective on the situation.
- Let go of angry thoughts
- Try to let go of any unhelpful ways of thinking. Thoughts such as ‘it’s not fair’, or ‘people like that shouldn’t be on the roads’, can make anger worse.
Thinking like this will keep you focused on whatever it is that’s making you angry. Let these thoughts go and it’ll be easier to calm down. Anger Management
Try to avoid using phrases that include:
- always (for example, “you always do that”)
- never (“you never listen to me”)
- should or shouldn’t (“you should do what I want” or “you shouldn’t be on the roads”)
- must or mustn’t (“I must be on time” or “I mustn’t be late”)
- ought or oughtn’t (“people ought to get out of my way”)
- not fair.
Anxiety, fear and anger
Sometimes when people talk about “anger”, what they actually mean is aggression. Often when people experience or appear to show anger, it’s because they’re also feeling fear or perceive a threat, and they’re responding with a ‘fight’ response to this. Anger Management counseling. You might be angry that something hasn’t gone your way. But you may also be scared that you might be blamed or hurt as result. Recognizing this might allow you to think and act differently.
Domestic violence and anger Anger Management
If uncontrolled anger leads to domestic violence (violence or threatening behavior within the home), there are places that offer help and support. You can talk to your therapist about your anger issues. Anger Management counseling
The Link Between Anger and Stress
Stress is healthy when controlled. Healthy stress is what gets us out of bed in the morning and makes us pay attention to the details throughout our day. This type of stress does not cause anger or irritability. For those who do not have enough stress in their lives, they are often referred to as “lazy” or “unmotivated.” Anger Management counseling
Distress, on the other hand, is a type of stress that causes many people to be irritable and sometimes downright angry. This happens when the stress is too much and is no longer a motivator. You can think of this as when there is a combination of stressors and things just keep piling up. One day, the person does not know how to handle this anymore and there is an anger outburst.
When you are feeling either stressed or angry, there is some other feeling that is fueling this. Often, it is being overwhelmed, feeling disrespected, helpless, fearful and so on. It is very important to look at the feelings behind the stress to better understand why you are having this reaction. Anger Management counseling
Once you have identified the feelings and thoughts associated with your stress, take a look at your environment. Do you live in a chaotic home environment or perhaps a have a work environment that is adding your stress? When you identify your environmental stressors, take some time to identify ways to limit these stresses in addition to changing the ways you are thinking.
Substances that often increase stress and anger:
- Excess food
Getting help with anger
If you feel you need help dealing with your anger, see your therapist and discuss about your anger issues. Best Psychiatrist Near You “Piedmont Behavioral Services” .Book Online Appointment just call @ 919.297.2930 or visit piedmontbs.com