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Anger Management Skills
Benjamin Franklin once said, ‘In this world nothing can be said to be certain, except death and taxes.’ We would add a third item to his list: anger. Controlling and limiting anger is important in every aspect of one’s life. Without control you are putting limits on what you can accomplish in your personal and professional life.
Anger can be an incredibly damaging force, costing people their jobs, personal relationships, and even their lives when it gets out of hand. However, since everyone experiences anger, it is important to have constructive approaches to manage it effectively. The Anger Management workshop will help teach participants how to identify their anger triggers and what to do when they get angry.
Objective:
- Understand anger dynamics in terms of the anger cycle and the fight and flight theory.
- Know common anger myths and their factual refutations.
- Know the helpful and unhelpful ways of dealing with anger.
- Understand the difference between objective and subjective language.
- Know tips in identifying the problem.
- Express a feeling or position using I-messages.
- Negotiation and solution-building.
- Reflect on one’s hot buttons and personal anger dynamics.
- Learn and practice de-escalation techniques.
Introduction :
Getting Started
Welcome to the Anger Management workshop. Benjamin Franklin once said, “In this world, nothing can be said to be certain, except death and taxes.” We would like to add a third item to his list: anger. Anger can be an incredibly damaging force, costing people their jobs, personal relationships, and even their lives when it gets out of hand. However, since everyone experiences anger, it is important to have constructive approaches to manage it effectively. This workshop will help teach participants how to identify their anger triggers and what to do when they’re angry.
Module 1 :
Understanding Anger
Before we discuss specific anger management strategies, it is helpful to first understand the nature of anger. While most are familiar with this emotion, not everyone is aware of its underlying dynamics. In this module, we will discuss the cycle of anger, the fight or flight response, and common myths about anger.
Module 2 :
Do’s and Don’ts
Now that we’ve established that anger is a natural, unavoidable, and instinctual reaction, let’s look at how we can respond to anger appropriately. In this module, we will discuss the dos and don’ts in responding to anger.
Module 3 :
Gaining Control
Anger is instinctual, yes. It is an emotion that comes unbidden and we often don’t have a choice whether we would be angry or not. What we can do however, is take control of our anger when it comes. In this module, we will discuss ways to gain control over our anger. Specifically we will discuss recognizing warning signs, coping thoughts, relaxation techniques and ways to blow off steam.
Module 4 :
Separate the People from the Problem
Anger is not just personal. It can be relational as well. When managing anger that involves other people, it helps to have a problem-oriented disposition, setting personal matters aside. This way the issue becomes an objective and workable issue. In this module, we will discuss ways to separate people from the problem. Specifically, we will discuss the difference between objective and subjective language, ways to identify the problem, and how to use I-messages.
Module 5 :
Working on the Problem
The escalation of anger in ‘hot’ situations can be easily prevented, if a system for discussing contentious issues is in place. In this module, we will discuss how to work effectively on the problem. Specifically, we will tackle constructive disagreement, negotiation tips, building a consensus and identifying solutions.
Module 6 :
Solving the Problem
After a constructive discussion of the problem, as well as review of available options, it’s now time to go about solving the problem. Solving a problem lessens its ‘threat’ aspect, making less an anger trigger. In this module, we will discuss elements of solving the problem. Particularly, we would discuss choosing a solution, making a plan, and getting it done.
Module 7 :
A Personal Plan
Anger is deeply personal. Effective anger management should take into consideration individual anger dynamics and tailor-fit interventions to them. In this module we will discuss what hot buttons are, how to identify your personal hot buttons, and how you can be benefitted by keeping a personal anger log.
Module 8 :
The Triple A Approach
Anger is exacerbated by a feeling of victimization and helplessness. It helps to know then that we always have at least three options when dealing with an anger-provoking situation: you can alter, avoid or accept.
Module 9 :
Dealing with Angry People
It is not just our own anger that can get overwhelming. Another person’s blow up can also trigger intense reactions in us, including shock, fear, and even reactive rage. In this module we will discuss how we can effective deal with angry people. Specifically we will talk about the Energy Curve, de-escalation techniques, and guidelines on when to back away and what to do.
Module 10 :
Pulling It All Together
We’ve now come to the conclusion of our workshop. So far, we’ve presented to you different techniques that can help you manage your anger better. In this module, we will show how these different techniques come together. We will also give additional tips to help you in practicing these anger management techniques more effectively.
Conclusion :
Wrapping Up
Although this workshop is coming to a close, we hope that your journey to improve your anger management skills is just beginning. Please take a moment to review and update your action plan. This will be a key tool to guide your progress in the days, weeks, months, and years to come. We wish you the best of luck on the rest of your travels!