CONTROLLING ANGER :

BEFORE IT CONTROLS YOU

CRYSWAYNE ANNE MAMIGO

 What is Anger?
ღ Anger is a natural, though
sometimes unwanted or irrational,
emotion that everybody experiences
from time to time.

ღ Also, completely normal but usually

healthy, human emotion. But when it
gets out of control and turns
destructive, it can lead to problems.
“An emotional state that varies in
intensity from mild irritation to
intense fury and rage," according
to Charles Spielberger, PhD. a
psychologist who specializes in the
study of anger.
ღ Anger can be caused by both
external and internal events. You could
be angry at a specific person a or event
or your anger could be caused by
worrying about your personal problems.
Memories of traumatic or enraging
events can also trigger angry feelings.
Expressing Anger
The instinctive, natural way to express
anger is to respond aggressively.
Allow us to fight and to defend
ourselves when we are attacked. A
certain amount of anger, therefore,
is necessary to our survival. On the
other hand, we can't physically lash
out at every person or object that
irritates 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
their angry feelings. The three main
approaches are expressing,
suppressing, and calming.

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 assertive doesn't mean
being pushy or demanding; it means
being respectful of yourself and others.
Some common triggers to anger
include:
• Grief and/or sadness, loss of a family
member, friend or other loved one.
• Rudeness, poor interpersonal skills and/or
poor service.
• Tiredness, since people may have shorter
tempers and be more irritable when tired.
• Hunger.
• Injustice: infidelity, being bullied, humiliated
or embarrassed, or being told that you, or a
loved one, has a serious illness.
• Sexual frustration.
• Money problems and the stress associated
with debt.
• Some forms of stress, unrealistic deadlines
and things beyond our immediate control
such as being stuck in traffic. A feeling of
failure or disappointment.
• Becoming angry as a result of taking drugs or
alcohol.
• Having a crime committed against you or a
loved one: theft, violence, sexual offences
but also more minor things such as a feeling
of being treated inappropriately.
Some of the health problems that may
occur as a result of being angry regularly or
for long periods of time can include:

• Aches and pains, usually in the back and

head.
• High blood pressure, which can, in severe
cases, lead to serious complaints such as
stroke or cardiac arrest.
• Sleep problems.
• Problems with digestion.
• Skin disorders.
• Reduced threshold for pain.
• Impaired immune system
Anger can also lead to
psychological problems
such as:

• Depression.
• Reduced self confidence
• Alcoholism.
• Substance abuse.
• Self-injury.
 Anger management:
10 tips to tame your temper

1. Think before you speak

2. Once you're calm, express
your anger
3. Get some exercise
4. Take a timeout
5. Identify possible solutions
6. Stick with 'I' statements
7. Don't hold a grudge

8. Use humor to release tension

9. Practice relaxation skills
10. Know when to seek help
“You can live your life angry,
bitter, mad at somebody or
even guilty, not letting go of
your own mistakes, but you
won't receive the good things
God has in store.”
-Joel Osteen
End