• What is anger?

• Anger is one of the most basic human emotions. It is a physical and mental response to a threat or to harm done in the past. Anger is an emotion that we experience when something doesn’t go the way we intended. It can vary in intensity from mild frustration to rage. But if anger isn’t dealt with in a healthy way, it can have a significant effect on your daily life, relationships, achievements and mental well-being.

How does anger work?

• As we go about our lives, we’re constantly weighing up situations and deciding what we think about them: good or bad, safe or unsafe etc. How we interpret a situation influences how we feel about it. If we think we are in danger, we feel afraid. If we feel we have been wronged, we feel angry. These feelings determine how we react to the situation. We translate meanings into feelings very fast. With anger, that speed sometimes means that we react in ways we later regret

How do we experience anger?

• we express our anger in many different ways. How do you express yours?

• bottle it up

• yell

• overreact

• make quick and harsh judgments of others

• tense muscles, clench jaw

• curse/swear

• slam/throw things

• hit, scratch, punch others

• act passive aggressively (talk behind someone’s back, don’t return phone calls)

• hold a grudge

Reasons for getting angry include:

Grief - losing a loved one.Sexual frustrationRudenessTirednessHungerPainPhysical illnessMental illnessFinancial problemsBeing told you have a serious

illness

InjusticeBeing teased or bulliedHumiliationEmbarrassmentDeadlinesTraffic jamsDisappointmentSloppy serviceFailureInfidelityBurglary

What is anger management?

• Anger management is a procedure of acquiring the skills to recognize signs that you are becoming angry, and taking action to deal with the situation in a positive way. In no way does anger management mean holding the anger in or trying to keep from feeling anger. Anger is a normal human emotion, a healthy one when it is expressed appropriately

Here are 10 distracting activities you can try:1. Play a board game2. Work on a puzzle3. Paint, draw or sculpt4. Play with your pet5. Call/text/chat with a friend6. Play a computer game7. Read a book8. Watch a movie9. Cook10. Meditate

Be assertive• Being assertive is a healthy way to express anger. Take

ownership of the situation and your feelings.

Tell people that you are feeling angry and why.

Talk slowly and clearly.

Use the word "I" to make it about you, not about them.

Make requests rather than demands or threats.

• Say "I could" and "I might" instead of "I must" or "I should".

Ways to Keep Control our Anger

• Get exercise every day.

• Eat right.

• Get enough sleep.

• Learn to relax.

• Know your feelings.

• Write about those feelings

• Find a quiet place.

• Take a time out.

• Find fun distractions.

• Make good decisions about what you see and hear.

• Choose friends who make you feel good.

• Learn to forgive and forget.