ANGER MANAGEMENT

 

Anger is a normal human emotion. We all get angry in various ways. Anger is only tip of ice-berg as shown in the figure. It's majorly caused due to environmental factors.

As an intelligent observer we need identify the triggers of anger and manage them timely

Venting it out aggressively, by shouting, using abusive language, throwing things or hitting are unhealthy ways expressing anger. Bottling-up anger is also not a very healthy way of anger management. 

Whenever anything makes you irritable, angry we need follow the acronym mentioned below:-

A- Awareness (Make  yourself aware  that a person or situation is making you angry)

B-Breathing (Take a deep breath for sometime and it will reduce your stress hormones in body)

C-Counting (Backward counting in mind-- negative thought distraction technique)

D-Distance yourself (Saying it very politely "right now we both need to distance ourselves for sometime in a  peacefully way, kindly co-operate). While distancing it's important to engage yourself in healthy activities e.g. listening to music, mediation or your favorite hobbies. 

E-Express yourself by following assertive way of communication. (Expressing yourself after distance period  needs to be done in sensible way, e.g. Without blaming other person focus on current situation, your own feeling and thought pattern.