In some cases, it may be over a couple of months. The programmes can consist of a one-day or weekend course. Anger management programmesĪ typical anger management programme may involve one-to-one counselling and working in a small group. Make sure any therapist you see is registered with a professional organisation, such as the British Association for Counselling & Psychotherapy. There are private courses and therapists who can help with anger issues. There might be local anger management courses or counselling that could help you. ![]() If you feel you need help dealing with your anger, see your GP. ![]() You can talk to your GP or contact domestic violence organisations such as: If uncontrolled anger leads to domestic violence (violence or threatening behaviour within the home), there are places that offer help and support. “It should be a part of developing your emotional intelligence and resilience.” Domestic violence and anger “Managing your anger is as much about managing your happiness and contentment as your anger,” adds Dr Woollard. Recognising this might allow you to think and act differently.” ![]() But you may also be scared that you might be blamed or hurt as result. “You might be angry that something has not gone your way. “Asking yourself, ‘What might I be scared of?’ can give you a different set of choices about how to respond,” says Dr Woollard. “Often when people experience or appear to show anger, it’s because they are also feeling fear or perceive a threat, and they are responding with a ‘fight’ response to this.” Sometimes when people talk about “anger” what they actually mean is aggression, says Dr James Woollard, a consultant child and adolescent psychiatrist. ought or oughtn’t (“People ought to get out of my way”).must or mustn’t (“I must be on time,” or “I mustn’t be late”).should or shouldn’t (“You should do what I want,” or “You shouldn’t be on the roads”).always (for example, “You always do that”).Let these thoughts go and it will be easier to calm down. Thinking like this will keep you focused on whatever it is that’s making you angry. “Thoughts such as ‘It’s not fair,’ or ‘People like that shouldn’t be on the roads,’ can make anger worse.” “Try to let go of any unhelpful ways of thinking,” says Isabel. Talk about how you feelĭiscussing your feelings with a friend can be useful and can help you get a different perspective on the situation. Writing, making music, dancing or painting can release tension and reduce feelings of anger. “They lower inhibitions and, actually, we need inhibitions to stop us acting unacceptably when we’re angry,” says Isabel. Drugs and alcohol can make anger problems worse. Make time to relax regularly, and ensure that you get enough sleep. ![]() “Exercise as part of your daily life is a good way to get rid of irritation and anger,” says Isabel. Running, walking, swimming, yoga and meditation are just a few activities that can reduce stress. Exercise can help with angerīring down your general stress levels with exercise and relaxation. Once you can recognise that you’re getting angry, and can calm yourself down, you can start looking at ways to control your anger more generally. “This will calm you down effectively and help you think more clearly.” Managing anger in the long term “You automatically breathe in more than out when you’re feeling angry, and the trick is to breathe out more than in,” says Isabel. Breathe slowlyīreathe out for longer than you breathe in, and relax as you breathe out. Count to 10Ĭounting to 10 gives you time to cool down, so you can think more clearly and overcome the impulse to lash out. “If you notice these signs, get out of the situation if you’ve got a history of losing control,” says Isabel. You might also notice other signs, such as tension in your shoulders or clenching your fists. Your heart beats faster and you breathe more quickly, preparing you for action. “You can control your anger, and you have a responsibility to do so,” says clinical psychologist Isabel Clarke, a specialist in anger management. However, it can be a problem if you find it difficult to keep it under control.
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