ANGER MANAGEMENT

What is ANGER?

As per the dictionary

Noun

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• .A strong feeling of annoyance, displeasure, or hostilitysynonyms:rage, vexation, exasperation, displeasureantonyms:pleasure, good humor
• • .
  Verb
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    fill (someone) with anger; provoke anger insynonyms:infuriate, irritate exasperate, irkantonyms:pacify, placate

  Vulnerability (shame, anxiety, disappointment, sorrow) + Blame = Anger

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  • Anger - how it affects people?

    Anger is a powerful emotion. If it isn’t handled appropriately, it may have destructive results for you and those closest to you. Uncontrolled anger can lead to arguments, physical fights, physical abuse, assault and self-harm. On the other hand, well-managed anger can be a useful emotion that motivates you to make positive changes.
  • .
  • The long-term physical effects of uncontrolled anger include increased anxiety, high blood pressure and headache.
  • Anger is a positive and useful emotion, if it is expressed appropriately.
  • Causes of Anger

1. Emotional states could indicate that you are failing to deal with anger in a positive and healthy fashion. Constant irritability, rage and anxiety are possible emotional symptoms.
2. Physical changes to the body, and anger is no exception. Letting anger issues go unaddressed can put your overall health at risk.
3. Short-Term and Long-Term Effects of Anxiety

• • Why is anger something you need to control but not crush?

    The emotion of anger is neither good nor bad. Like any emotion, it’s conveying a message, telling you that a situation is upsetting, or unjust, or threatening. If your kneejerk reaction to anger is to explode, however, that message never has a chance to be conveyed. So, while it’s perfectly normal to feel angry when you’ve been mistreated or wronged, anger becomes a problem when you express it in a way that harms yourself or others.
    If you have a hot temper, you may feel like it’s out of your hands and there’s little you can do to tame the beast. But you have more control over your anger than you think. You can learn to express your emotions without hurting others.

  • Physical effects of anger

  • Anger triggers the body’s ‘fight or flight’ response. Other emotions that trigger this response include fear, excitement and anxiety. The adrenal glands flood the body with stress hormones, such as adrenaline and cortisol.
    
    The brain shunts blood away from the gut and towards the muscles, in preparation for physical exertion. Heart rate, blood pressure and respiration increase, the body temperature rises and the skin perspires. The mind is sharpened and focused.
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  • Health problems with anger

    
    
    The constant flood of stress chemicals and associated metabolic changes that go with recurrent unmanaged anger can eventually cause harm to many different systems of the body.
    
    
    Some of the short and long-term health problems that have been linked to unmanaged anger include:
    • headache
    • digestion problems, such as abdominal pain
    • insomnia
    • increased anxiety
    • depression
    • high blood pressure
    • skin problems, such as eczema
    • heart attack
    • stroke
    10 anger management tips

  • 1. Think before you speak

    In the heat of the moment, it's easy to say something you'll later regret. Take a few moments to collect your thoughts before saying anything — and allow others involved in the situation to do the same.

    2. Once you're calm, express your anger

    As soon as you're thinking clearly, express your frustration in an assertive but nonconfrontational way. State your concerns and needs clearly and directly, without hurting others or trying to control them.

    3. Get some exercise

    Physical activity can help reduce stress that can cause you to become angry. If you feel your anger escalating, go for a brisk walk or run, or spend some time doing other enjoyable physical activities.

    4. Take a timeout

    Timeouts aren't just for kids. Give yourself short breaks during times of the day that tend to be stressful. A few moments of quiet time might help you feel better prepared to handle what's ahead without getting irritated or angry.

    5. Identify possible solutions

    Instead of focusing on what made you mad, work on resolving the issue at hand. Does your child's messy room drive you crazy? Close the door. Is your partner late for dinner every night? Schedule meals later in the evening — or agree to eat on your own a few times a week. Remind yourself that anger won't fix anything and might only make it worse. 

  • 6. Stick with 'I' statements

    To avoid criticizing or placing blame — which might only increase tension — use "I" statements to describe the problem. Be respectful and specific. For example, say, "I'm upset that you left the table without offering to help with the dishes" instead of "You never do any housework."

    7. Don't hold a grudge

    Forgiveness is a powerful tool. If you allow anger and other negative feelings to crowd out positive feelings, you might find yourself swallowed up by your own bitterness or sense of injustice. But if you can forgive someone who angered you, you might both learn from the situation and strengthen your relationship.

    8. Use humor to release tension

    Lightening up can help diffuse tension. Use humor to help you face what's making you angry and, possibly, any unrealistic expectations you have for how things should go. Avoid sarcasm, though — it can hurt feelings and make things worse.

    9. Practice relaxation skills

    When your temper flares, put relaxation skills to work. Practice deep-breathing exercises, imagine a relaxing scene, or repeat a calming word or phrase, such as "Take it easy." You might also listen to music, write in a journal or do a few yoga poses — whatever it takes to encourage relaxation.

    10. Know when to seek help

    Learning to control anger is a challenge for everyone at times. Seek help for anger issues if your anger seems out of control, causes you to do things you regret or hurts those around you.
  • 11. Focus on the physical sensations of anger. 
  • While it may seem counterintuitive, tuning into the way your body feels when you're angry often lessens the emotional intensity of your anger
  • 12. Avoid people, places, and situations that bring out your worst
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  • 13. Stretch or massage areas of tension
    Roll your shoulders if you are tensing them, for example, or gently massage your neck and scalp
  • 14. Slowly count to ten.
  • .Focus on the counting to let your rational mind catch up with your feelings. If you still feel out of control by the time you reach ten, start counting again.
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  • References.
  • 1. Betterhealth channel
  • 2. Psychology Today, 12 Oct 2009
  • 3. PsychGuide.com
  • 4. Mayo Clinic.
  • 5. 
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Time management Vs Focus Management

Time Management Vs Focus management

People often complain about lack of time when the lack of direction is the real problem

 by Zig Ziglar

Time Management

Time management is the ability to plan your time productively and manage your assigned tasks in an effective and efficient manner.

Effective time management strategies support efforts in scheduling your time, prioritizing your responsibilities, planning and accomplishing goals, and working toward project or assignment deadlines.

Poor time management can produce problems with procrastination, over-extending yourself, and self-control. Time management is directly related to project management.

Good time management is necessary for successful project planning and scheduling.

Focus Management

Focus is a central point, as of attraction, attention or activity.

Focus management is about being able to focus on the task at hand and keep distractions at bay.

Focus management is the idea of examining the amount of attention given to certain tasks and distractions.

The purpose of focus management is to help individuals stay focused on the essential tasks while attempting to avoid distractions in order to increase their efficiency.

Some believe there is no way to manage time,but can manage where attention to be focused within a particular set time frame.

One of the key battlegrounds in the future knowledge war will be the management of focus, understanding how it is allocated by individuals and organizations, knowing how to capture it more effectively for important information and knowledge, using technology to get, keep and protect it.

Distractions around in today’s fast-paced work environment, enveloped in technology

Few of those distractions as we are up against each day.

·        1. Phone and computer notifications, research, email and socializing.

2.The two P’s of social media: Posting and Perusing.

3. Chasing squirrels and shiny objects that sound interesting or more fun than what we’re currently working on.

Researchers say the stimulation that we get from constantly checking our devices create an addiction with a squirt of dopamine. There may be something interesting to see with every click. So, we check our email and texts and they are stimulating. We check our social media likes, hearts and comments and they are stimulating. Without all this stimuli, we can actually start to feel bored.

There was a study by Silverpop that said we have eight seconds to capture someone’s attention online before they move onto the next thing. Consider how quickly we scroll through photos and videos on Instagram and Facebook and we get just a quick peek of photos and videos on Snapchat. We are getting used to sending and receiving information very quickly.

 Stanford University researchers Ophir, Nass and Wagner reported as early as 2009 that they considered “processing multiple incoming streams of information is considered a challenge for human cognition” (Cognitive control in media multitaskers; 2009).

Their tests showed that mega-multitaskers, rather than performing better, actually had a more difficult time focusing on individual tasks and were more vulnerable to environmental distractions.

How to overcome?

1.      Acknowledgement.

 There will always be more information available then you have time for. The information on the internet is endless and sometimes we just have to put a cap on how much time we invest in research. For example.

2.      Clearcut Goal

Be very clear with goals. Know exactly what you want and how you’re going to get what you want before you do the work that it takes to reach your goals. Once you are clear, it will help you put your focus in the correct places.

3.      Evaluate each activity or request on your time and energy to decide whether or not it helps your goals or hurts your goals and your focus.

4.      Say no to activities and requests that take you away from your goals. No more guilt over this one, we all need to get past the guilt.  

5.      Retrain yourself to be okay with downtime and less stimulation instead of being on all the time. Find relaxing activities you enjoy such as listening to music, dancing, soaking in a bubble bath, meditation, coloring or practicing yoga. You can even just sit quietly.

6.      Eliminate distractions while you’re working on critical tasks. Critical tasks are activities that help you reach your goals, increase your income, have a deadline or have a financial consequence associated with it.

7.      Decrease content in your life by evaluating what you can let go. It may be like a group on social media, newsletters, junk mail, magazine subscriptions, newspaper subscriptions or activities. 

8. Plan your first three hours carefully because you are at your productivity peak

References

Time Management vs Attention Management, Student Success Guide, at Excelsior CollegeTime

Management or Focus Management? Posted on 12 Dec 2012, Crystal

Productivity & Time Management, 14 Aug 2017, Monika Krisstofferson

Photos has been uploaded from Google Focus related images