Anger is inevitable. Feelings of anger are triggered by factors in our environment and are accompanied by certain physiological responses. Anger Management focuses on the negative expression of these sentiments. When externalized anger, one can abuse the world around him.
Adolescents have unique experience with anger. Adolescence is a phase of significant growth emotionally, socially and physically. Teenagers go through this stage without the benefit of a mature brain. Thus, their understanding and ability to self-regulate their emotions is often difficult. However, there are several ways in which young people can have better control of anger management. Anger Management is aware of the “physiological signals, such as blood pressure and heart rate before the thinking part of the brain is bypassed and the action part of the brain is engaged.
Here are some concepts:
1. It takes 10 steps before you “lose” your mood. Here’s an example: If I throw a ball to you, you catch. However, if you were two years old, I could hit you in the face. Through trail and error, you learned how to raise your hands in the air, cup your hands, keep your eyes on the ball, bring your hands at the right time, press hard enough to keep the ball in your hands and suddenly you’ve caught the ball.
This “catching the ball” technique has taken months or years to master. Similarly, techniques to learn to control your anger takes time to learn. Let’s take a look at how we can break our way react in a situation to see how we can manage our anger differently:
* You ask your mother if you leave thinking to yourself: “She will not let me. You feel sick at heart, your heart pounding. You feel hot and angry and you’re ready for a fight. A bit too abruptly, you ask your mother if you can get out. It responds to your voice tone and said “no.”
* You explodes and shouts: “I knew you were going to say that!
* You go to your room, slamming the door. You kick the bed and throw yourself down and think thoughts.In hate to start controlling your anger, you need to deconstruct your behavior and see all these “steps” that you have lived.
2. Prevention is the best medicine. If you understand the steps 1 and 2 of your angry reaction, you can prevent steps 3, 4 and 5 occur. Awareness is the key. Catching up before other steps must occur in practice (as a child learning to catch a ball). You need to find a way to prevent you from going too far. In our example, from the moment you thought your mother to ask permission to go out, you felt and behaved angrily. You need an alternative plan. An alternative for the early stages of anger is to pause and say: “I must break this pattern. Acting this way does not solve anything. I do not feel good when I am in distress. I need to calm down and then deal with what I feel. “How do you do that?
* Take a deep breath. This gives you the opportunity to plan a different conversation with your mother.
* Use a callback “external” to “stop, look and listen” to various behavioral options. For example, some wearing a bracelet, ring or band may be a reminder for you that you must stop long enough to examine the results the way you are.
* Give yourself a break. Go outside for a bit. Take 10 breaths. Go to your room, lie down and listen to music. Write a page of your newspaper. Any of these techniques will allow “space” to talk through the problem at hand.
3. As this child to learn to catch the ball, it takes time to learn to control your behavior. In case you reach the point of losing your cool and express your anger, you need a plan as well. Some people found the following techniques to be useful at times like these: one to run out, punching a pillow or throw a ball. Screaming in your pillow can be more productive than yelling at your mother. These releases can physically produce a more calm where you can take a look at what led to the angry reaction and make a plan for the next time it happens.
4. Finally, you write a letter. Tell you the situations that trigger your anger. Describe the first steps as you move into a fit of anger. Next, a description of alternative plans to cool down and deal reasonably with your anger. Provide options specific behavior you’ve learned and calm you down at this point. Also include plans for the safe release of your anger if it goes too far. This letter should be available at all times. Your own words can be your best coach when you feel circumstances are out of control.
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