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Navy Heritage Video 1 Navy Heritage Video 1

Anger Management 2 Anger Management 2

Introduction • Anger is an extremely powerful emotion, and an inability to keep it Introduction • Anger is an extremely powerful emotion, and an inability to keep it under control can lead to serious problems in relationships, career, and health. • Anger management will help you prevent or cope with anger within yourself and/or in others. 3

Importance • Anger is probably the most poorly handled emotion in our society. • Importance • Anger is probably the most poorly handled emotion in our society. • Anger that is aggressive or hostile has no place in the Navy. 4

Objective Upon completion of this lesson, you will be able to: – define and Objective Upon completion of this lesson, you will be able to: – define and explain many aspects of anger. – explain how to manage anger effectively. 5

Scenario WO Lacey, assigned to the Air Department, had been on deployment for five Scenario WO Lacey, assigned to the Air Department, had been on deployment for five months. It was a little tougher this time for the Warrant. It seemed that while he was away, everything that could go wrong with his house and family car had. The expenses were draining his "special" savings account. He was saving extra money to surprise his family with a welldeserved vacation upon return from deployment. 6

Scenario Continued Today he is feeling overwhelmingly frustrated because he is helpless to take Scenario Continued Today he is feeling overwhelmingly frustrated because he is helpless to take care of the problems his wife has to handle without him. He is also feeling increasing disappointment as he realizes his dream vacation is beginning to disappear along with the extra money spent on the house and car. 7

Scenario Continued WO Lacey is very professional and keeps pressing on, but seems to Scenario Continued WO Lacey is very professional and keeps pressing on, but seems to be battling exhaustion at the end of most days. He does not feel like eating. He just wants to sleep. His performance and health are both declining. Everyone around him knows every little annoyance in his life by his outwardly expressed irritation. His behavior has changed from pleasant to hostile toward anyone who crosses his path. 8

Scenario Continued One of his Sailors is constantly finding ways to get in trouble. Scenario Continued One of his Sailors is constantly finding ways to get in trouble. He has stood before the Skipper at mast on more than one occasion because of this Sailor. The Leading Petty Officer approaches the WO with the special Sailor in tow. The LPO informs the WO the Sailor has been put on report for being disrespectful to another Officer. In front of division personnel, WO Lacey unleashed uncontrollable anger towards the Sailor, screaming at him and pinning him up against the bulkhead by his throat. 9

Outline • What is Anger? • Expressing Your Anger • Managing Your Anger 10 Outline • What is Anger? • Expressing Your Anger • Managing Your Anger 10

What is Anger? 11 What is Anger? 11

Introduction • Everyone knows what anger is, and we’ve all felt it, whether as Introduction • Everyone knows what anger is, and we’ve all felt it, whether as fleeting annoyance or as full-fledged rage. • Anger is a completely normal, and usually healthy, human emotion. • But when it gets out of control and turns destructive, it can lead to problems: problems at work, in your personal relationships, and in the overall quality of your life. 12

Definition • Anger is an emotional state that varies in intensity from mild irritation Definition • Anger is an emotional state that varies in intensity from mild irritation to intense fury and rage. • Anger is a common feeling, thought, and behavior. It is not so much the feeling or the thought that is the trouble – it is what we do when we are angry that is the issue. 13

What Causes It? • Anger can be caused by external or internal events. • What Causes It? • Anger can be caused by external or internal events. • However, it is not the event itself that causes anger, rather the importance and meaning placed on the event by an individual. • What makes one person angry may not have the same effect on someone else. 14

Problems Caused By Anger • • • Hypertension, high blood pressure, and depression. Greater Problems Caused By Anger • • • Hypertension, high blood pressure, and depression. Greater risk of dying from coronary heart disease. Weaker immune systems. Shorter life spans. Pathological expressions of that anger, such as getting back at people indirectly, putting others down, and criticizing everything. 15

The emotional state that varies from mild irritation to intense fury is known as The emotional state that varies from mild irritation to intense fury is known as _______. Anger Annoyance Bliss Desperation 16

Correct! • Correct. • The emotional state that varies from mild irritation to intense Correct! • Correct. • The emotional state that varies from mild irritation to intense fury is known as anger. BACK NEXT 17

Incorrect! • Consider your options and try again! • This is not the emotional Incorrect! • Consider your options and try again! • This is not the emotional state that varies from mild irritation to intense fury. BACK 18

Anger is an abnormal , destructive emotion that ruins your overall quality of life. Anger is an abnormal , destructive emotion that ruins your overall quality of life. TRUE General Military Training-Suicide Awareness FALSE 19

Correct! • The statement is false. • Anger is a normal, healthy emotion unless Correct! • The statement is false. • Anger is a normal, healthy emotion unless it gets out of control. BACK NEXT 20

Incorrect! • This statement is not true. • Anger is a normal, healthy emotion Incorrect! • This statement is not true. • Anger is a normal, healthy emotion unless it gets out of control. BACK 21

Consider situations in which you’ve been angry or in which you’ve seen others angry. Consider situations in which you’ve been angry or in which you’ve seen others angry. Which statement best describes the causes of anger? Quiet, serious people are most likely to have hair-trigger responses in anger. All people react angrily to practical jokes. Depends on the person. What doesn’t bother one person will infuriate another. Fun-loving people rarely get angry at any level. 22

Correct! • Correct. • It depends on the person. What doesn’t bother one person Correct! • Correct. • It depends on the person. What doesn’t bother one person will infuriate another. BACK NEXT 23

Incorrect! • Consider your options and try again! • This statement does not best Incorrect! • Consider your options and try again! • This statement does not best describe the causes of anger. BACK 24

Expressing Your Anger 25 Expressing Your Anger 25

Introduction • The instinctive, natural way to express anger is to respond aggressively. • Introduction • The instinctive, natural way to express anger is to respond aggressively. • A certain amount of anger is necessary to our survival. • 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. 26

Expressing Anger • Expressing your angry feelings in an assertive – not aggressive – Expressing Anger • Expressing your angry feelings in an assertive – not aggressive – manner is the healthiest way to express anger. • To do this, you have to learn how to make clear what your needs are, and how to get them met, without hurting others. 27

Suppressing Anger • Another approach is to suppress anger and then convert or redirect Suppressing Anger • Another approach is to suppress anger and then convert or redirect it. This happens when you hold in your anger, stop thinking about it, and focus on something positive instead. • The aim is to inhibit or suppress your anger and convert it into more constructive behavior. • The danger in this type of response is that if it isn’t allowed outward expression, your anger can turn inward – on yourself. 28

Calming Down Your Anger • Finally, you can calm down inside. • This means Calming Down Your Anger • Finally, you can calm down inside. • This means not just controlling your outward behavior, but also controlling your internal responses, taking steps to lower your heart rate, calm yourself down, and let the feelings subside. 29

What are three main approaches to expressing anger? Repressing, avoiding, and employing Employing, oppressing, What are three main approaches to expressing anger? Repressing, avoiding, and employing Employing, oppressing, and digressing Regressing, digressing, and obsessing Expressing, suppressing, and calming 30

Correct! • Correct. • Expressing, suppressing, and calming are three main approaches to expressing Correct! • Correct. • Expressing, suppressing, and calming are three main approaches to expressing anger. BACK NEXT 31

Incorrect! • Consider your options and try again! • These are not the main Incorrect! • Consider your options and try again! • These are not the main approaches to expressing anger. BACK 32

Managing Your Anger 33 Managing Your Anger 33

Introduction • • The goal of anger management is to reduce both your emotional Introduction • • The goal of anger management is to reduce both your emotional feelings and the physiological arousal that anger causes. You can’t get rid of, or avoid, the things or people that enrage you, nor can you change them, but you can learn to control your reactions. 34

Are You Too Angry? • There are psychological tests that measure the intensity of Are You Too Angry? • There are psychological tests that measure the intensity of angry feelings, how prone to anger you are, and how well you handle it. But chances are good that if you do have a problem with anger, you already know it. • If you find yourself acting in ways that seem out of control and frightening, you might need help finding better ways to deal with this emotion. 35

Why Some People Are More Angry Than Others • • • Genetic or physiological: Why Some People Are More Angry Than Others • • • Genetic or physiological: There is evidence that some children are born irritable, touchy, and easily angered, and that these signs are present from a very early age. Sociocultural. Anger is often regarded as negative; we’re taught that it’s all right to express anxiety, depression, or other emotions but not to express anger. As a result, we don’t learn how to handle it or channel it constructively. Family background plays a role. Typically, people who are easily angered come from families that are disruptive, chaotic, and not skilled at emotional communications. 36

Relaxation • • Breathe deeply, from your diaphragm; breathing from your chest won’t relax Relaxation • • Breathe deeply, from your diaphragm; breathing from your chest won’t relax you. Picture your breath coming up from your “gut. ” Slowly repeat a calm word or phrase such as “relax, ” “take it easy. ” Repeat it to yourself while breathing deeply. Use imagery; visualize a relaxing experience, from either your memory or your imagination. Nonstrenuous, slow yoga-like exercises can relax your muscles and make you feel much calmer. 37

Cognitive Restructuring • Cognitive restructuring means changing the way you think. • Logic defeats Cognitive Restructuring • Cognitive restructuring means changing the way you think. • Logic defeats anger, because anger, even when it’s justified, can quickly become irrational. So use cold hard logic on yourself. • Angry people need to become aware of their demanding nature and translate their expectations into desires. 38

Problem Solving • • • Sometimes, our anger and frustration are caused by very Problem Solving • • • Sometimes, our anger and frustration are caused by very real and inescapable problems in our lives. The best attitude to bring to such a situation, then, is not to focus on finding the solution, but rather on how you handle and face the problem. Make a plan, and check and progress along the way. 39

Better Communication • • The first thing to do if you’re in a heated Better Communication • • The first thing to do if you’re in a heated discussion is slow down and think through your responses. Don’t say the first thing that comes into your head, but slow down and think carefully about what you want to say. At the same time, listen carefully to what the other person is saying and take your time before answering. Listen, also, for what is underlying the anger. 40

Using Humor • “Silly humor” can help defuse rage in a number of ways. Using Humor • “Silly humor” can help defuse rage in a number of ways. • It can help you get a more balanced perspective. • What these “humor” techniques have in common is a refusal to take yourself too seriously. • Anger is a serious emotion, but it’s often accompanied by ideas that, if examined, can make you laugh. 41

Changing Your Environment • Sometimes it’s our immediate surroundings that give us cause for Changing Your Environment • Sometimes it’s our immediate surroundings that give us cause for irritation and fury. • Give yourself a break. 42

Counseling • If you feel that your anger is really out of control, if Counseling • If you feel that your anger is really out of control, if it is having an impact on your relationships and on important parts of your life, you might consider counseling to learn how to handle it better. • When you talk to a prospective therapist, tell her or him that you have problems with anger that you want to work on, and ask about his or her approach to anger management. 43

Which statement best describes what is meant by “expressing angry feelings”? Unleashing physical punishment Which statement best describes what is meant by “expressing angry feelings”? Unleashing physical punishment on the target of your anger Being assertive by explaining what your needs are and how to get them met Unleashing verbal abuse on the target of your anger Responding in a passive-aggressive manner 44

Correct! • Correct. • Being assertive by explaining what your needs and how to Correct! • Correct. • Being assertive by explaining what your needs and how to get them met describes what is meant by “expressing angry feelings. ” BACK NEXT 45

Incorrect! • Consider your options and try again! • This is not what is Incorrect! • Consider your options and try again! • This is not what is meant by “expressing angry feelings. ” BACK 46

One should never use the technique of suppressing anger because the anger can turn One should never use the technique of suppressing anger because the anger can turn inward, causing hypertension, passive-aggressive behavior, and cynicism. TRUE FALSE 47

Correct! • The statement is false. • Although anger turned inward can manifest itself Correct! • The statement is false. • Although anger turned inward can manifest itself in these ways, if it is employed in a constructive and controlled manner, anger suppression can be a useful technique to manage anger. BACK NEXT 48

Incorrect! • This statement is false. • Although anger turned inward can manifest itself Incorrect! • This statement is false. • Although anger turned inward can manifest itself in these ways, if it is employed in a constructive and controlled manner, anger suppression can be a useful technique to manage anger. BACK 49

Identify actions you can take to “calm” your anger. (Select all that apply. ) Identify actions you can take to “calm” your anger. (Select all that apply. ) Avoid conflict Control outward behavior Pretend nothing happened Let angry feelings subside Drink alcohol to sooth angry feelings Put on rose-colored glasses Control internal responses Confront source of anger 50

Correct! • Your answer is correct. • These are ways to “calm your anger: Correct! • Your answer is correct. • These are ways to “calm your anger: ” – Let angry feelings subside – Control your outward behavior – Control your internal responses BACK NEXT 51

Incorrect! • These are not the actions you should take to “calm your anger: Incorrect! • These are not the actions you should take to “calm your anger: ” – Avoid conflict – Confront source of anger – Pretend nothing happened – Put on rose-colored glasses – Drink alcohol to help sooth angry feelings BACK 52

Summary 53 Summary 53

Review • Define anger and identify some causes • Recognize ways to express and Review • Define anger and identify some causes • Recognize ways to express and manage anger 54

Scenario Review Warrant Officer Lacey is a dedicated professional. However, he did not identify Scenario Review Warrant Officer Lacey is a dedicated professional. However, he did not identify any signs contributing to his constant irate behavior and, therefore did not use any techniques, or seek help to effectively manage his anger. His failure to control his anger toward his “problem” Sailor may unfortunately have serious consequences on his otherwise outstanding career. 55

Review • Anger can be your friend or enemy; it depends on the way Review • Anger can be your friend or enemy; it depends on the way in which you choose to express it. 56

Additional Resources • http: //www. apa. pubinfo/anger. html -American Psychological Association • http: //www. Additional Resources • http: //www. apa. pubinfo/anger. html -American Psychological Association • http: //www. vto. vt. edu - Virginia Tech website 57