PSC Anger

Anger

"Feeling angry is____________________."

Normal
Something experienced by everyone
Not something you outgrow
A powerful feeling, but one you can learn to manage with practice.
Not the same thing as aggression, which is a behavior (such as hitting someone) that may result if you can't bring your anger under control.
All of the above.
If your answer was "F" you recognize that anger is a normal emotion experienced by everyone. It is not a behavior. Anger is a part of life and society has not done a great job in teaching us how to cope with it. Girls are taught to avoid being angry and boys are praised and encouraged to display this emotion in a negative way. So, what is anger?

Anger?

According to Hendrie Weisinger, Ph.D., there are five interrelated dimensions all operating simultaneously in any angry situation. These dimensions include:
Cognition - our present thoughts
Emotion - the physiological arousal that anger produces
Communication - the way we display our anger to others
Affect -the way that we experience life when we are angry
Behavior - the way we behave when we are angry
Body responses to anger
If we are aware, our body can inform us of when we are angry. There are stages of physiological signs of anger.
A stimulus triggers emotion
Tension or Stress begins to build
Adrenaline is released contributing to growing tension.
Breathing rate increases
Heartbeat accelerates
Blood pressure rises

There is now a body and mind "Fight or Flight" response

Even though the body is aware of times where we feel angry, according to Leo Madow, M.D., there exists something called masked expressions of anger. Following is a list of expressions, which suggests an underlying anger.

Modified expression on anger -These indications of anger are fairly direct but modified in form. For example, "I am annoyed," "I am fed up," "I'm ready to explode," or "I was annoyed by my friend but not really angry."

Indirect expression on anger - In this case anger is even more hidden. Indirect expressions attempt to disguise the anger from the speaker and the listener. "I'm not angry." "I'm just disappointed in you."

Variation on depression - This group includes such phrases as "feeling blue" or "down in the dumps." These expressions are even more removed than the previously mentioned categories and are harder to recognize.

Effect on our health

If managed inappropriately anger is likely to negatively affect our physical and mental health. Listed below are examples of disorders that may develop if anger is suppressed without an outlet.
Headaches
Gastrointestinal disorders
Respiratory disorders
Skin disorders
Genito-urinary disorders
Arthritis
Disabilities of the nervous system
Circulatory disorders
Aggravation of existing physical symptoms
Emotional disturbances
Suicide

How can we manage anger?
Below are a list of interventions mentioned earlier by Dr. Madow, that help us to manage anger from cognitive, emotional, communication, affective, and behavioral dimensions. > Cognitive
Identifying Provocation - provides you with data to help you confront or avoid a provocation.
Alternative Explanations - By considering an alternative explanation of a provoking event, chances are more likely that you will place it in the appropriate perspective and thereby respond more properly. - By considering an alternative explanation of a provoking event, chances are more likely that you will place it in the appropriate perspective and thereby respond more properly.
Combating Anger Distortions -use anger to warn you that it is time to reexamine your thinking. -use anger to warn you that it is time to reexamine your thinking.
Anger Management Instructions - When your anger is just, you can cognitively deal with your anger by using your self-statements as self-instructions ("Don't let this get to you," or "Take a deep breath.") - When your anger is just, you can cognitively deal with your anger by using your self-statements as self-instructions ("Don't let this get to you," or "Take a deep breath.")
Clarifying Expectations - anticipating what events you will encounter.
Mental Rehearsal -creating and patterning yourself after the positive images you envision.

Emotional
Body Biofeedback - By discovering the way your body feels when anger is approaching, you can use that feeling as a cue for altering your physiological response or altering your thoughts and behavior so that your anger does not get out of hand.
Generating Alternative Arousal - Using anger as a cue to generate an alternative form of physical arousal that is antagonistic to anger or arousal (i.e., relaxation & humor).
Channeling Arousal - Using the arousal you acquire from being angry as a powerful source of energy that helps you handle a provocative productively.

Communication

Assertiveness - teaches you to stand up for your legitimate rights and express your needs in an appropriate way.
Listening - allows you to open up communication channels.
Negotiation - process by which two people work the conflict out by coming to a mutually satisfying agreement.
Criticism - ability to give and receive constructive criticism .
Confrontation - the ability to take responsibility for perceiving a situation or a person's behavior as unacceptable. Once identified, specifically describe the unacceptable behavior or situation. Stating clearly the tangible effects of the event.
Praise - decreases the chances of the other person becoming defensive.

Feelings

Feeling awareness - prior to expressing feelings in a productive way, it is necessary to acknowledge that they exist.

Expressing feelings - ability to express feelings in positive way.

Making positive affect work for you - keep yourself in a positive mood, induce positive affect in others, find everyday uppers (no drugs), offer help whenever you can, and be kind.

Behavior

Learning our anger actions - identify the behaviors we do when we are angry through: modeling, operant learning, de-escalating anger (time-out), and creative time-out.
Generating productive angry behavior - prevent anger from escalating and rid yourself of anger actions.
Changing your behavior: making new actions easier - replacing negative responses to anger with new more positive behaviors.
Learn the ABC's of anger - this method helps your to establish what caused your to be angry (Anger trigger), what you did about it (Behavior), and what happened because of what you did (Consequence).

Your Counseling Service: Timely, confidential, and professional assistance is available at the UniversityPsychological Services Center(8:00am – 5:00pm, M-F) for UC students located at 316 Dyer Hall. Phone (513-556-0648) or stop in for a no-charge screening interview

Resources: Read the excellent APA article " Controlling Anger Before it Controls You". The best psychology sites with valuable information and links to hundreds of other sites on the World Wide Web are Psych Centralby Dr. John Grohol and Internet Mental Health.

This fact sheet is provided as a service by the University of Cincinnati Psychological Services Center and the Division of Student Affairs and Services. This fact sheet was prepared by Dr. Kellie Warren and the professional staff of the Psychological Services Center.


		Anger "Feeling angry is____________________." Normal Something experienced by everyone Not something you outgrow A powerful feeling, but one you can learn to manage with practice. Not the same thing as aggression, which is a behavior (such as hitting someone) that may result if you can't bring your anger under control. All of the above. If your answer was "F" you recognize that anger is a normal emotion experienced by everyone. It is not a behavior. Anger is a part of life and society has not done a great job in teaching us how to cope with it. Girls are taught to avoid being angry and boys are praised and encouraged to display this emotion in a negative way. So, what is anger? Anger? According to Hendrie Weisinger, Ph.D., there are five interrelated dimensions all operating simultaneously in any angry situation. These dimensions include: Cognition - our present thoughts Emotion - the physiological arousal that anger produces Communication - the way we display our anger to others Affect -the way that we experience life when we are angry Behavior - the way we behave when we are angry Body responses to anger If we are aware, our body can inform us of when we are angry. There are stages of physiological signs of anger. A stimulus triggers emotion Tension or Stress begins to build Adrenaline is released contributing to growing tension. Breathing rate increases Heartbeat accelerates Blood pressure rises There is now a body and mind "Fight or Flight" response Even though the body is aware of times where we feel angry, according to Leo Madow, M.D., there exists something called masked expressions of anger. Following is a list of expressions, which suggests an underlying anger. Modified expression on anger -These indications of anger are fairly direct but modified in form. For example, "I am annoyed," "I am fed up," "I'm ready to explode," or "I was annoyed by my friend but not really angry." Indirect expression on anger - In this case anger is even more hidden. Indirect expressions attempt to disguise the anger from the speaker and the listener. "I'm not angry." "I'm just disappointed in you." Variation on depression - This group includes such phrases as "feeling blue" or "down in the dumps." These expressions are even more removed than the previously mentioned categories and are harder to recognize. Effect on our health If managed inappropriately anger is likely to negatively affect our physical and mental health. Listed below are examples of disorders that may develop if anger is suppressed without an outlet. Headaches Gastrointestinal disorders Respiratory disorders Skin disorders Genito-urinary disorders Arthritis Disabilities of the nervous system Circulatory disorders Aggravation of existing physical symptoms Emotional disturbances Suicide How can we manage anger? Below are a list of interventions mentioned earlier by Dr. Madow, that help us to manage anger from cognitive, emotional, communication, affective, and behavioral dimensions. > Cognitive Identifying Provocation - provides you with data to help you confront or avoid a provocation. Alternative Explanations - By considering an alternative explanation of a provoking event, chances are more likely that you will place it in the appropriate perspective and thereby respond more properly. - By considering an alternative explanation of a provoking event, chances are more likely that you will place it in the appropriate perspective and thereby respond more properly. Combating Anger Distortions -use anger to warn you that it is time to reexamine your thinking. -use anger to warn you that it is time to reexamine your thinking. Anger Management Instructions - When your anger is just, you can cognitively deal with your anger by using your self-statements as self-instructions ("Don't let this get to you," or "Take a deep breath.") - When your anger is just, you can cognitively deal with your anger by using your self-statements as self-instructions ("Don't let this get to you," or "Take a deep breath.") Clarifying Expectations - anticipating what events you will encounter. Mental Rehearsal -creating and patterning yourself after the positive images you envision. Emotional Body Biofeedback - By discovering the way your body feels when anger is approaching, you can use that feeling as a cue for altering your physiological response or altering your thoughts and behavior so that your anger does not get out of hand. Generating Alternative Arousal - Using anger as a cue to generate an alternative form of physical arousal that is antagonistic to anger or arousal (i.e., relaxation & humor). Channeling Arousal - Using the arousal you acquire from being angry as a powerful source of energy that helps you handle a provocative productively. Communication Assertiveness - teaches you to stand up for your legitimate rights and express your needs in an appropriate way. Listening - allows you to open up communication channels. Negotiation - process by which two people work the conflict out by coming to a mutually satisfying agreement. Criticism - ability to give and receive constructive criticism . Confrontation - the ability to take responsibility for perceiving a situation or a person's behavior as unacceptable. Once identified, specifically describe the unacceptable behavior or situation. Stating clearly the tangible effects of the event. Praise - decreases the chances of the other person becoming defensive. Feelings Feeling awareness - prior to expressing feelings in a productive way, it is necessary to acknowledge that they exist. Expressing feelings - ability to express feelings in positive way. Making positive affect work for you - keep yourself in a positive mood, induce positive affect in others, find everyday uppers (no drugs), offer help whenever you can, and be kind. Behavior Learning our anger actions - identify the behaviors we do when we are angry through: modeling, operant learning, de-escalating anger (time-out), and creative time-out. Generating productive angry behavior - prevent anger from escalating and rid yourself of anger actions. Changing your behavior: making new actions easier - replacing negative responses to anger with new more positive behaviors. Learn the ABC's of anger - this method helps your to establish what caused your to be angry (Anger trigger), what you did about it (Behavior), and what happened because of what you did (Consequence). Your Counseling Service: Timely, confidential, and professional assistance is available at the UniversityPsychological Services Center(8:00am – 5:00pm, M-F) for UC students located at 316 Dyer Hall. Phone (513-556-0648) or stop in for a no-charge screening interview Resources: Read the excellent APA article " Controlling Anger Before it Controls You". The best psychology sites with valuable information and links to hundreds of other sites on the World Wide Web are Psych Centralby Dr. John Grohol and Internet Mental Health. This fact sheet is provided as a service by the University of Cincinnati Psychological Services Center and the Division of Student Affairs and Services. This fact sheet was prepared by Dr. Kellie Warren and the professional staff of the Psychological Services Center.