Anger Management

By Halle Hayward

Are you exhausted from piecing together the broken fragments deriving from your explosive anger?
If your answer is a firm 'Yes', then I have great news for you...

Having to interface with the causes of your anger is deeply disheartening. Witnessing the tears, screams, and terror of your loved ones painting you as "a monster" is a source of enormous disappointment to yourself...

But what hurts, even more, is having to admit to yourself that you have lost control for the umpteenth time.

According to the National Comorbidity Survey Replication research, more than 16 million men in America suffer from uncontrolled anger. This covers almost 7% of the total male population, making the phenomenon considerably more severe than commonly thought.

This guide outlines a simple and effective way to master your emotions, manage your anger, and improve interpersonal relationships forever.

With a science-backed, chatter-free approach, you will discover practical techniques and exercises you can implement right away in your daily life to manage your inner turmoil and avoid getting carried away by anger.

Among the pages of this manual, you will discover:

Where Anger Comes From: Discover the anatomy of one of the strongest emotions ever to find out how to control it;

Your Type of Anger: Explore the different styles of anger to discover your type and gain valuable insight;

Strategies of Rage Sabotage: Go through smart verbal methods and behavioral techniques to avoid getting caught up in anger by defusing it when it arises;

Curb your Rage Behaviour: Learn to control your instincts and listen to the opinions of others through a highly successful self-help protocol;

And much, MUCH more...

You are one step closer to a more relaxed and healthy personal life. Redeem your good name and figure out how to make your loved ones cherish you even when you're upset...

Order your copy now and discover a functional way to manage anger today!

• Language: English
• Publisher: Stone Angel & Son Ltd
• Release date: Jan 23, 2022
• ISBN: 9798201349356

Book preview

ANGER MANAGEMENT

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A Practical Guide to Control Your Emotions and Deal with Your Anger for Living A Happier Life

By

HALLE HAYWARD

Copyright 2021 by HALLE HAYWARD- All rights reserved.

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Contents

Introduction

Chapter 1: Anger – The Basics

1.1 Understanding Anger

1.2 What Is Anger?

1.3 What Causes Anger

1.4 Nature Of Anger

1.5 Expressing Anger

1.6 What Is Aggression?

1.7 Understanding The Types Of Anger

Chapter 2: First Steps to Discovering Your Anger Style

2.1 How Do You Experience Your Anger Mentally And Emotionally

2.2 How Do You Process Your Anger

2.3 Ways Of Expressing Anger

2.4 Anger-Out, Anger-In

2.5 Balance Is The Goal

2.6 Taking On The Opposite Style As A Prescription For Change

Chapter 3: Discovering Your Anger Style And Communication Style

3.1 What Kind Of Anger Do You Have

3.2 Communication Styles

3.3 How Can Anger Management Benefit You?

Chapter 4: Manage Your Lifestyle

4.1 Environmental Factors

4.2 Nutrition

4.3 Alcohol

4.4 Sleep

4.5 Music

4.6 Lighting

4.7 Smells And Colors

Chapter 5: Sidestep Provocations

5.1 Selecting Flash Points

5.2 When Should You Confront Someone

5.3 The Practice Of Avoidance

5.4 The Practice Of Escape

5.5 Avoidance And Escape

5.6 Strategies For Controlling Anger

Chapter 6: Find New Solutions To Social Problems

6.1 Styles Of Social Problem Solving

6.2 Negative Problem Solving: Avoidance And Impulsiveness

6.3 Positive Problem Solving

6.4 The Six Steps Of Social Problem Solving

Chapter 7: Change the Way You Think About Your Life

7.1 Your Thinking Creates Your Anger

7.2 Irrational Ways of Thinking Making You Angry

7.3 Become Mindful And Cautious About Your Thinking.

7.4 Recognize What You're Thinking When You're Angry

7.5 Think More Effectively and Differently In Anger Situations

7.6 Incorporate New Thinking Into Your Daily Routine

Chapter 8: Honoring Other People’s Anger

8.1 The Importance of Listening

8.2 Learn How To Fight Fairly

8.3 Scheduling A Fair Fight

8.4 The Power Of Apology

8.5 Dealing With Those Having An Aggressive Anger Style

8.6 Dealing With Eruptors

8.7 Dealing With Blamers

8.8 Dealing With Those Having Passive Anger Style

8.9 Dealing With Those Having Passive-Aggressive Anger Style

8.10 Dealing with Ventriloquists

Chapter 9: Compassion and Forgiveness

9.1 The Trouble With Human Brain

9.2 Fixing The Trouble

9.3 Forgiveness

What is involved in forgiveness?

9.4 Forgiving Someone

9.5 Preparing To Forgive

9.6 Forgiveness And Religion

9.7 Relationship Between Anger And Forgiveness

9.8 The Forgiveness Process

9.9 Incorporating Forgiveness Into Your Day-To-Day Life

Chapter 10: Calm Your Angry Urges with Relaxation, Mindfulness, and Meditation

10.1 Fight Or Flight Or Something Else

10.2 The Relaxation Response

10.3 Progressive Muscle Relaxation

10.4 Mindfulness And Meditation

10.5 Rhythmic Breathing With A Repeated Word

10.6 Calming Words

10.7 Yoga And Exercise

10.8 Simple Deep Breathing

10.9 Prayer And Chanting

10.10 Experiences In Nature

10.11 Relaxing In Water

10.12 Relaxing Massage

10.13 Choosing The Right Relaxation Technique

Chapter 11: Getting Beyond Your Anger

11.1 Why Do We Remain Angry

11.2 Why Is It Important To Forgive

Conclusion

Introduction

Emotions are social phenomenons that are subjective, biological, and goal-directed. Innate phenomena are those that occur in various people in comparable conditions, have little effect from cultural and learning contexts, and elicit predictable physiological reactions. Anger lies under the most basic emotions in humans. Anger can vary from mild irritation to full-fledged wrath. It is, nevertheless, seen as a normal occurrence that, like other sentiments and emotions, is an indication of mental health, cleanliness, and human effects. Anger may be regarded as good since it allows a person to display unpleasant emotions. Furthermore, it is the underlying theme of many acts of bravery and valour in war and military settings.

High amounts of rage, on the other hand, generate a slew of issues. Anger causes blood pressure to rise and other biological changes that make thinking and decision-making harder, as well as harming physical and mental health. Despite popular belief, anger is not merely a bad emotion like violence or hostility; it is a natural emotion as well as a transcendental and universal emotion. Furthermore, fury can serve as a form of character armor in some cases. If one can express her/his anger in a constructive way, it may be regarded a healthy function; on the other hand, if one's anger is expressed in a way that offends others, it can harm the individual and her/his social environment. While numerous philosophers and novelists have cautioned against the dangers of excessive anger, there is no agreement among them on the essential worth of rage. Anger expression may be utilized as a social influence manipulation method in particular instances.

Anger is frequently the outcome of damaging and/or unexpected interpersonal relationships. If there is any form of disagreement or dissatisfaction in interpersonal relationships, it can lead to feelings of irritation and rage. Anger, on the other hand, may lead to dissatisfaction through increasing irritation, and this vacuum cycle can lead to increased tension in social situations. Anger may enhance animosity and affect an individual's behaviors and functions in interpersonal and social circumstances, adaption, goal attainment, family life, and employment chances, even if it is not voiced.

Learning to control your anger is difficult, but it is also extremely gratifying. Learning to better regulate and control your emotions will benefit you in all aspect of your life. You will discover that the advantages of this journey go well beyond a reduction in troublesome anger. In the long run, you'll notice that you grow as a person, as your life becomes calmer, and that your connections become more successful.

Chapter 1: Anger – The Basics

1.1 Understanding Anger

Anger is a tough emotion to comprehend. Indeed, you may have felt both delighted and sad after expressing your anger. For example, you’re likely to recall a number of occasions when your rage seemed justified—almost legitimate.

You have a right to be upset after what they did! you’ve undoubtedly told yourself if you’re like most people. However, if you’re honest with yourself, you’ll admit that there have been moments when your anger was excessively intense, lasted too long, caused unneeded issues, or was just silly. Even when you thought your anger was justified, you can undoubtedly recall instances when it resulted in disputes, headaches, regrets, bad actions, and other issues.

One of our most fundamental emotions is anger. Anger in people of all cultures and from all areas of the world has been studied by scholars such as Charles Darwin, a naturalist; Paul Ekman, a professor emeritus of psychology and Robert Plutchik, an evolutionary psychologist. 

Anger is prevalent in most interactions, including families, businesses, and friendships. Anger, like other emotions, is ingrained in the human condition.

Anger has some positive elements. It’s a natural part of couples’ ups and downs, and it may be a good indicator that something isn’t quite right. Anger can even help individuals understand one other better. For example, raising your voice in anger might communicate to people that you’re talking about something significant, prompting them to pay closer attention to what you’re saying. Alternatively, rage may push you to make changes in your life, including confronting issues you’ve been avoiding. Anger may also lead to enthusiasm, passion, and zest. The fact is that we don’t want to live in a world where there is no anger. It has advantages; therefore this book isn’t about completely removing anger from your life.

Anger, on the other hand, can result in tremendous loss and suffering. Anger frequently causes damage to relationships with family, friends, and coworkers. People who are angry don’t think clearly and make poor conclusions. Long-term anger can also lead to serious physical issues including heart attacks and strokes. These are just a few of reasons why you should keep your anger in check.

1.2 What Is Anger?

4 root causes of anger and how to deal with it

Anger is an emotion that you consciously experience. Anger is a state of emotional arousal that is accompanied by distinct thoughts, feelings, and wants. Let’s look at the components of ager in more detail:

Self-talk

Images

Bodily sensations

Patterns of expression

Self-Talk

Self-talk is referred as when you say things to yourself that you wouldn’t normally say to others. It’s entirely acceptable to chat to yourself. We think in words, and we all have a constant stream of internal discourse going on all day.

When you’re furious, you could say things to yourself like this:

How could that worthless person do such a thing to me?

That’s really unjust, and it makes me angry!

I can’t take these kids any longer, a parent might think to himself. Their actions are abhorrent. They never pay attention. I’m simply fed up with them. I've got to get out of this situation, says the speaker. I'm terribly furious, an entrepreneur could think to herself. My coworkers are unappreciative of everything I do for them and how I compensate for their mistakes. I'll demonstrate! I'm not going to repair anything anymore, and we'll see what the boss has to say about it."

The following elements are included in all forms of furious self-talk:

Describe how you're feeling: You’re upset [mad, outraged...].

An exaggerated depiction of the issue: This is a terrible scenario.

Blame: Your supervisor is to blame for making you so upset.

Belief in one's inability to deal with problems: You can't stand your son any longer—you can't stand his lethargy.

Morally oriented, judgmental thoughts: She should not have acted in that manner—good people do not behave in this manner.

A depressing thought: She's a complete jerk, a complete trash.

Retaliation thoughts: I'm not going to tolerate it anymore. I'll show her who's in charge!

Although most self-talk is private, it is occasionally shared with others.

When an angry person is in a dominating social position and feels justified, such as when a parent is arguing with a kid, the angry person's ideas may be communicated directly when yelled out loud. Someone who has negative views about a harsh boss at work, on the other hand, may not express them openly for fear of getting fired or being passed over for a raise, just as a student may not immediately express his furious feelings about a teacher for fear of receiving a poor mark. In these situations, the furious individual is more inclined to vent his or her frustrations indirectly, for as by talking with others, rather of directly dealing with the matter.

––––––––

Images

People frequently recall pictures of an incident that triggered their anger. You might imagine your boss reprimanding you in your head. You could hear your adolescent yell in a fight with his sibling, then watch him walk away to hang out with his pals. You could see your girlfriend or wife flirting with someone else while completely ignoring you. These visions may appear during the day while you discreetly reflect on the problem or discuss it with a companion; but, they are most intense when you're alone, particularly as you prepare to go asleep. You can also have visions and thoughts about how you'll avenge yourself. You may see yourself yelling at your neighbor, winning a dispute with your husband or in-laws, hitting someone, or stealing from your boss, for example. Of course, such pictures have the potential to promote genuine violent conduct.

Bodily Sensations

You may notice body symptoms like a knotted stomach, stiff shoulders, perspiration, or a headache when you're upset. You might not notice any physical signs until later, or you could notice your own clenched fist or pursed lips while you're angry. Anger is, in this sense, an exhilarating emotion. You can feel your body becomes stimulated to take action, such as yelling, breaking things, or opposing others' opinions.

Patterns of Expression

Determine whether you're more of innie or an outie when it comes to expressing your frustration. If you tend to boil on the inside yet appear