Anger Anger ManagementManagement

SkillsSkills

Does everybody experience Does everybody experience anger?anger?

Everybody gets angry. That is okay. You’re Everybody gets angry. That is okay. You’re going to feel how you feel. BUT: how you act going to feel how you feel. BUT: how you act is up to you. And that matters, because how is up to you. And that matters, because how you act leads to consequences.you act leads to consequences.

TSWBAT:TSWBAT:

1. Identify your anger triggers1. Identify your anger triggers 2. Know your anger cues2. Know your anger cues 3. Know your anger style3. Know your anger style 4. Deal with your anger effectively4. Deal with your anger effectively

TRIGGERSTRIGGERSWhat bugs you?What bugs you?

Something that happens that Something that happens that makes you angrymakes you angry

What triggers you does not What triggers you does not always trigger someone always trigger someone else.else.

MAKE A LISTMAKE A LIST

If you know your If you know your anger triggers, then anger triggers, then you can either:you can either:

1. Try to avoid them1. Try to avoid them 2. Learn how to 2. Learn how to

deal with them.deal with them.

ANGER CUESANGER CUES

Your body Your body sends you sends you

signals, signals, when when you’re you’re getting getting angry.angry.

Clenched fistLoud voice

Sweat

Red face

Racing & pounding heartbeat

Upset stomach

Make A ListMake A List

What are your anger cues?What are your anger cues?

What’s your anger style?What’s your anger style?

When your anger is triggered, you’re When your anger is triggered, you’re going to react in some way. The way you going to react in some way. The way you react is called your ANGER STYLE.react is called your ANGER STYLE.

Acting Out

Dumping

Burying

ACTING OUTACTING OUT Easiest to recognizeEasiest to recognize It’s when you strike out It’s when you strike out

at the person you are at the person you are mad at: physically or mad at: physically or verbally.verbally.

YOU’RE OUT OF YOU’RE OUT OF CONTROL!!!!CONTROL!!!!

DUMPINGDUMPINGDISPLACED ANGERDISPLACED ANGER

Shifting your feelings to Shifting your feelings to someone you feel it’s safe someone you feel it’s safe to be mad at.to be mad at.

Ex. Guy gets mad at his Ex. Guy gets mad at his boss, comes home & boss, comes home & yells at his wife, who yells yells at his wife, who yells at the kids, who kick the at the kids, who kick the dog!!dog!!

BURYINGBURYING When you hold your anger down inside When you hold your anger down inside

yourself because you think it isn’t nice to yourself because you think it isn’t nice to have those feelings.have those feelings.

Denying your angry isn’t dealing with it.Denying your angry isn’t dealing with it. It can come out in other ways: It can come out in other ways:

headaches, stomachaches, anxious, headaches, stomachaches, anxious, depresseddepressed

One day you might explode!!One day you might explode!!

DEALING WITH DEALING WITH ANGERANGER

When you find yourself angry, When you find yourself angry, REMEMBERREMEMBER the only behavior the only behavior you can manage is YOUR own!!!you can manage is YOUR own!!!

So, pay attention to your anger So, pay attention to your anger cues.cues.

And, if you feel like you’re going And, if you feel like you’re going to lose it…to lose it…

Get a grip!!!Get a grip!!!

1. Cool off, stay calm.1. Cool off, stay calm. Walk awayWalk away Count to 10Count to 10

Take deep breathsTake deep breaths Use calming self-talk: “I can handle this. Use calming self-talk: “I can handle this.

Chill. It’s not as bad as it seems.”Chill. It’s not as bad as it seems.” Imagine you are in a peaceful place.Imagine you are in a peaceful place.

2. Give yourself some time to sort things out.2. Give yourself some time to sort things out.

Write the problem down on paper.Write the problem down on paper.

Think it through. Ask yourself: what really happened? How was I Think it through. Ask yourself: what really happened? How was I triggered? What were my cues.triggered? What were my cues.

Talk it over with a friend or adult you trust.Talk it over with a friend or adult you trust.

Tell how you feel to the person making you angryTell how you feel to the person making you angry

3. Turn your angry energy into a change for 3. Turn your angry energy into a change for the better.the better.

Channel your angry energy into a physical activityChannel your angry energy into a physical activity

HOW???

EVERYBODY GETS EVERYBODY GETS ANGRYANGRY

That’s just how it is.That’s just how it is. The difference comes in what you do The difference comes in what you do

about it.about it.

SO: GET A GRIP!!!