![]() What's the bigger picture? The helicopter view? Is it possible that they didn't mean that? What's the worst (and best) that could happen? What's most likely to happen?Īm I jumping to conclusions about what this person meant? Am I (mis)reading between the lines? How important will it be in 6 months time?Īm I expecting something from this person or situation that is unrealistic? What is it that's really pushing my buttons here? Walk away - you can come back and talk later. STOPP! Pause, take a breath, don't react automatically. Print a blank Cogs PDF and fill in the factors that keep your anger going. It is often due to something related to something from our past, and the current situation FEELS similar, so it triggers our angry response now.īy looking at the "cogs" that keep the central problem going, we can target and make positive changes in each of the cogs, which will at least, slow down, and at best, stop, the central problem, for example: To help overcome a persistent anger problem, we need to understand what we are REALLY angry about - which may well be NOT what we are directing our anger towards at that time. After an angry outburst, we can think very critically of ourselves and our actions, leading us to feel guilty, ashamed and lower our mood, which might result in our withdrawing from others, not wanting to do anything ( see depression cycle). Anger has consequences, and they often involve hurting other people - more usually their feelings, but sometimes physically.Īnger can cause problems in our personal lives, and affect work and study. Some people tend to become angry easily (a "short fuse"), and some have problems controlling their anger. See this page for Alarming Adrenaline diagram Physical urge to go towards whatever is making us angry Tense muscles - a state of readiness to fight or flee Heart racing or pounding - enabling good blood supply around our bodiesīreathing quickly - allowing more oxygen around the body We will notice lots of physical sensations, which might include: The action urge associated with anger is the urge to attack. ![]() ![]() This helps energise us to fight or run away ('fight or flight response'). Physical Sensations - Alarming Adrenaline When there is real, or we believe there is a real, threat or danger, our bodies' automatic survival mechanism kicks in very quickly. We respond to those thoughts and feelings, by acting, or feeling an urge to act, in threatening or aggressive ways. Thinking this way leads us to feel angry, which stimulates the body's adrenaline response which is our body's way of helping us to cope with either fighting, or running away ('fight or flight' response). However, it can become a problem if it seems like we're getting angry very often, and it is affecting our mood, working life, relationships or mental wellbeing.Īnger is a result of thinking that we have been unfairly treated or disrespected, or something is unjust, and we won't stand for it. It energises us into action and can help us make life saving and vital actions. Make sense of your anger, then learn how to make positive changesĪnger is a normal reaction. Self help guide for Anger, using effective CBT strategies.
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