Hi friends,
Anger is an emotion that all of us have experienced to varying extents. However, sometimes, anger can go a bit out of hand, and result in untoward consequences. For some, it is a regular feature of their personalities, while for others, it has developed after a certain change in their lives or onset of a disorder. Irrespective of the situation, anger often results in impulsive decision making, damage to property, physical violence and strained relationships. Very often, after a bout of anger, the person repents for what he has done in a fit of rage. So how can we reign in anger? That is the topic of discussion for today!
Anger that is particularly damaging, has certain properties which we shall use to gain control over it and minimize damage. It can be divided into two sections - minimizing damage & targeting the origins of anger.
Minimizing damage
Typically, anger has a rapid onset. After an instigating event/ stimulus, it peaks within a short time, and gradually cools of over a period of time. Although, the time periods vary from person to person, typically the peak lasts from a few minutes to an hour. This peak is particularly associated with risk of physical violence, property damage or impulsive decision-making. So, if we were to somehow while away this critical period, much of the damage could be minimized.
There are many different and effective ways of distracting and whiling away this critical time period, but they all have one thing in common - they are pre-planned to every little detail with an understanding to put them to use without much thinking when anger breaks out.
This is akin to the emergency instructions issued on boarding a flight. The exact details of where the exits are located, what steps to take first and what to do later are all explicitly laid down beforehand; because when panic strikes, one is unable to think clearly and is likely to react in a habitual fashion, which is not necessarily the ideal one for the situation. Similarly, here too, when one is angry, he/ she is unable to think clearly and therefore, this need for a pre-determined action plan.
Typical measures include going to a different room and drinking a glass of cold water, reverse counting, listening to a pre-determined set of songs on a smartphone, talking to a specific person, going out to the park and so on. Many of these can be combined and needs to be individualized to suit each person, depending upon his/ her preference and comfort.
However simplistic this might seem, it works very effectively if implemented properly!
Anger can also be controlled in certain scenarios using medications prescribed under a psychiatrist's supervision.
Targeting the origins
If the anger is arising in the context of a clinical disorder, it will need appropriate expert management. Psychotherapy and counseling, such as Cognitive Behavioral Therapy (http://drsathyaprakash.blogspot.in/2016/06/what-is-cognitive-behavioural-therapy.html) can go a long way in identifying the roots of the anger, correcting maladaptive beliefs and conclusions and alleviating anger. Medications can also be helpful in certain scenarios to target specific disorders that give rise to excessive anger.
If you have an anger problem that has caused needless damage and you repent over it later, don't waste time! Seek expert help and see your life change for the better!!
So that was about anger management friends! Hope you liked it!
Please let me know if you want me to discuss any specific issue by typing in the comments section below.
Write in at stayhappy.prakash@gmail.com
So until next time, STAY HAPPY!
Dr. Sathya Prakash, MD, Dip. CBT
Consultant Psychiatrist, Psychotherapist and Behavioural Sciences Expert
Yes sir anger management skills are effective, but still I sometimes fail to implement at right time , but I am hopeful with CBT one day I will defeat my anger
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