The term anger management commonly refers to a system of psychological therapeut ic techniques and exercises by which someone with

excessive or uncontrollable an ger & aggression can control or reduce the triggers, degrees, and effects of an angered emotional state. Some popular anger management techniques include relaxa tion techniques, cognitive restructuring, problem solving, and improving communi cation strategies[1]. In some countries, courses in anger management may be mand ated by their legal system. According to St. John s University's psychology professor Ray DiGiuseppe "Because anger has been viewed as a secondary emotion by most clinical theories, no anger disorders are included in the present version of DSM-IV-TR, and this is unlikel y to change in DSM-V." Despite this, anger experts like Eva L. Feindler speak of "anger-related disorders". DiGiuseppe writes that after reviewing "the existing outcome studies on anger treatments, we concluded that while some successful in terventions for anger had been developed, these interventions were generally les s successful than psychotherapeutic interventions for anxiety and depression. Al so, the majority of the research focused on a narrow range of cognitive-behavior al therapies. [2] With regard to interpersonal anger, Dr. Eva L. Feindler recommends that people t ry, in the heat of an angry moment, to see if they can understand where the alle ged perpetrator is coming from. Empathy is very difficult when one is angry, but it can make all the difference in the world. Taking the other person's point of view can be excruciating when in the throes of anger, but with practice it can become second nature. Of course, once the angry person is in conditions of consi dering the opposite position, then anger based on righteous indignation tends to disappear.[citation needed] Sometimes the term "anger management" refers to an educational process during wh ich students learn very basic anger issues. For example, people rarely distingui sh between the emotion of anger and the behavior they exhibit when angry. Most o ften people believe that when overcome by anger they are out of control. In fact , they are most often very much in control of their behavior while not in contro l of the emotion. It is often difficult to accept this as fact as it is much eas ier to excuse one's misbehavior when the behavior was committed while one was ou t of control. Anger management classes attempt to remind students of their perso nal responsibility while providing strategies to assist in avoiding having the e motion of anger in the first place. Basic self cares (adequate sleep, exercise, and avoidance of drugs and alcohol) together with stress reduction actually seem to help reduce the number and scale of anger episodes. In experimental psychology exists so called "direct eradication" technique. It m eans concentrated, intensive and a joyful wish to eliminate anger (or any simila r negative emotion). This wish is called "effort"[3] and leads to changing perce ptions in conformity with such wish. "To make an effort of anger elimination" is identical to "remember yourself in a free state from anger" or "jump in the fre e state from anger

Expressing Anger The instinctive, natural way to express anger is to respond aggressively. Anger is a natural, adaptive response to threats; it inspires powerful, often aggressi ve, feelings and behaviors, which allow us to fight and to defend ourselves when we are attacked. A certain amount of anger, therefore, is necessary to our surv ival. On the other hand, we can't physically lash out at every person or object that i rritates or annoys us; laws, social norms, and common sense place limits on how far our anger can take us. People use a variety of both conscious and unconscious processes to deal with th eir angry feelings. The three main approaches are expressing, suppressing, and c alming. Expressing your angry feelings in an assertive not aggressive manner is the healthiest way to express anger. To do this, you have to learn how to make clear what your needs are, and how to get them met, without hurting others. Being ass

ertive doesn't mean being pushy or demanding; it means being respectful of yours elf and others. Anger can be suppressed, and then converted or redirected. This happens when you hold in your anger, stop thinking about it, and focus on something positive. Th e aim is to inhibit or suppress your anger and convert it into more constructive behavior. The danger in this type of response is that if it isn't allowed outwa rd expression, your anger can turn inward on yourself. Anger turned inward may cau se hypertension, high blood pressure, or depression. Unexpressed anger can create other problems. It can lead to pathological express ions of anger, such as passive-aggressive behavior (getting back at people indir ectly, without telling them why, rather than confronting them head-on) or a pers onality that seems perpetually cynical and hostile. People who are constantly pu tting others down, criticizing everything, and making cynical comments haven't l earned how to constructively express their anger. Not surprisingly, they aren't likely to have many successful relationships. Finally, you can calm down inside. This means not just controlling your outward behavior, but also controlling your internal responses, taking steps to lower yo ur heart rate, calm yourself down, and let the feelings subside. As Dr. Spielberger notes, "when none of these three techniques work, that's when someone or something is going to get hurt."

Some simple steps you can try: Breathe deeply, from your diaphragm; breathing from your chest won't relax you. Picture your breath coming up from your "gut."Slowly repeat a calm word or phras e such as "relax," "take it easy." Repeat it to yourself while breathing deeply. Use imagery; visualize a relaxing experience, from either your memory or your im agination.Nonstrenuous, slow yoga-like exercises can relax your muscles and make you feel much calmer.

People use a mixture of both conscious and unconscious processes to compact with their angry feelings. The three main methods of managing anger are expressing, suppressing, and calming. Expressing your angry feelings in a confident manner i s the best way to express anger. To do this, you have to find out how to make cl ear what your desires are, and how to get them complete, without hurting others. Being confident doesn t mean being aggressive or demanding; it means being respec tful of yourself and others. Anger can be suppressed, and then changed or transmitted. This happens when you grasp in your anger, stop thinking about it, and focus on positive things. The a im is to reduce or restrain your anger and convert it into more beneficial behav ior. The danger in this type of reply is that if it isn t allowed external express ion, your anger can turn internal on yourself There are books and courses that can edify you to managing anger, and once you l earn the methods, you can call upon them in any situation. If you are involved i n a relationship where both partners are quick-tempered, it may be a good idea f or both of you to learn these methods. . Finally, you can tranquil down inside. This means not just controlling your external behavior, but also controlling you r internal responses, taking steps to lower your heart rate, calm yourself down, and let the feelings settle. Practice these simple techniques daily in order to managing anger. Learn to use them automatically when you re in a tense situation. Breathe intensely, from your diaphragm; breathing from your chest won t rest you. Imagine your breath coming up from your gut. Slowly repeat a cool word or idiom such as calm down, take it easy.

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eat it to yourself while breathing intensely. Use imagery; visualize a relaxing experience, from either your memory or your imagination. No exhausting, slow yog a-like exercises can calm down your muscles and make you feel much soother. Angry people lean to curse, pledge, or speak in highly vibrant terms that reflec t their inner thoughts. When you re angry, your thinking can get much overstated a nd very dramatic. Try replacing these thoughts with more coherent ones. Remind y ourself that getting angry is not going to repair anything that it won t make you feel superior (and may actually make you feel inferior). Logic defeats anger, be cause anger, even when it s defensible, can quickly become illogical. So use cold solid reason on yourself. Do this each time you feel anger getting the best of y ou, and it will help you get a more balanced perception. Make a plan, and check your improvement along the way to managing anger. Resolve to give it your best, but also not to penalize yourself if an answer does not c ome right away. If you can approach it with your best aims and efforts and make a serious attempt to face it straight out, you will be less likely to lose toler ance and fall into all-or-nothing thinking, even if the problem does not get sol ved right away.

What is anger? Anger is a deluded mind that focuses on an animate or inanimate object, feels it to be unattractive, exaggerates its bad qualities, and wishes to harm it. For e xample, when we are angry with our partner, at that moment he or she appears to us as unattractive or unpleasant. We then exaggerate his bad qualities by focusi ng only on those aspects that irritate us and ignoring all his good qualities an d kindness, until we have built up a mental image of an intrinsically faulty per son. We then wish to harm him in some way, probably by criticizing or disparagin g him.Because it is based on an exaggeration, anger is an unrealistic mind; the intrinsically faulty person or thing that it focuses on does not in fact exist. Moreover, as we shall see, anger is also an extremely destructive mind that serv es no useful purpose whatsoever. Having understood the nature and disadvantages of anger, we then need to watch our mind carefully at all times in order to reco gnize it whenever it begins to arise. This explanation of how to overcome our anger through practising patience is bas ed on Guide to the Bodhisattva s Way of Life, the famous poem by the great Buddhis t Master Shantideva. Though composed over a thousand years ago, this is one of t he clearest and most powerful explanations of the subject ever written, and is j ust as relevant today as it was then.

Why do people get angry? Usually it is a sign of a more deep seated emotion. It is a negative emotion like resentment and guilt and it only attracts more negati vity. Think about any time you got angry was the outcome ever positive? No, prob ably not! In Chinese medicine, anger is connected to the liver. When the liver is not heal thy, you can become very irritable and are easy to anger, get excited or become

nervous. If for example you work the night shift, you may not be getting suffici ent sleep to recover. It is generally accepted by both traditional and modern me dicine that the body repairs itself when we rest and sleep. If you not get suffi cient rest, your organs do not get a chance to regenerate. So what do you do if you find yourself getting angry more than usual? You look a t your whole lifestyle. Start eating healthily and cut down on toxins that poiso n your organs such as alcohol and drugs. Try and get sufficient sleep and learn how to relax. Examine your emotions and work out why you are feeling anger or st ress. Are you putting yourself under unreasonable pressure by not being able to say no? What can you do to change your perception of your life? When we get caught up in negative thinking it is hard to keep things in perspect ive. In fact our lives directly reflect our perception. If you wake up believing it is going to be an awful day that is exactly how it will turn out. On the other hand positive people rarely get angry. They realize that other peop le s opinions are none of their business. They do not believe the world is a bad p lace and out to get them. If they get cut up in traffic they understand it wasn t personal. If someone else gets angry or swears, they have the problem not us. You get what you expect out of life. If are someone who expects continuous bills and financial hardship; that is what you will receive. On the other hand if you know what you want, you will expect to achieve it. You will work hard, forgive and forget old problems and mistakes and keep your eyes firmly fixed on attainin g your goal. And your positive energy will charge through your body knocking all negative emotions firmly on the head. So don t get angry, get over it and get on the positive track. See an energy heale r to help get your yin/yang balance sorted and get the energy flowing around you r body. You can change your life but you have to take the right path. The first steps will always be the hardest. As Nelson Mandela said resentment is like drinking poison and hoping it will kill your enemies . In other words negative emotions like anger and resentment only ca use you, the person feeling these emotions, harm