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    Anger management is the process of learning to recognize signs that you're becoming angry, and taking action to calm down and deal with the situation in a productive way. Anger management doesn't try to keep you from feeling anger or encourage you to hold it in. Anger is a normal, healthy emotion when you know how to express it appropriately — anger management is about learning how to do this. You may learn anger management skills on your own, using books or other resources. But for many people, taking an anger management class or seeing a mental health professional is the most effective approach.

    Anger management helps you recognize frustrations early and resolve them in a way that allows you to express your needs — and keeps you calm and in control. Some signs that you need help controlling your anger include: 1. Regularly feeling that you have to hold in your anger 2. Persistent negative thinking and focusing on negative experiences 3. Constant feelings of irritation, impatience and hostility 4. Frequent arguments with others that escalate frustrations 5. Physical violence, such as hitting your partner or children or starting fights 6. Threats of violence against people or property 7. Out-of-control or frightening behavior, such as breaking things or driving recklessly 8. Avoiding situations because of anxiety or depression about anger outbursts

    Learning behavioral skills is an essential part of anger management. A number of books and websites offer information about ways to manage anger. But, if learning skills on your own isn't enough to help you stay calm and in control, you may benefit from seeing a mental health professional or by taking an anger management class. It can take a little work to find an anger management program, a counselor specializing in anger management or other resources. Here are some places to start your search: 1. Ask your primary care doctor or mental health professional for a referral to a program or counselor. 2. Search trustworthy online sites for resources, such as blogs, support groups or books. 3. Ask someone who completed an anger management program or took other steps to manage anger. 4. Check with your employee assistance program (EAP) or church. 5. Check your local library for books, videos or other resources.

    Improving your ability to manage anger has several benefits. You'll feel as if you have more control when life's challenges turn up the heat. Knowing how to express yourself assertively means you won't feel the frustration of holding in your anger to avoid offending someone. Anger management can help you: 1. Communicate your needs.Learn how to recognize and talk about things that frustrate you, rather than letting your anger flare up. Knowing how to express yourself can help you avoid impulsive and hurtful words or actions, resolve conflicts, and maintain positive relationships. 2. Maintain better health.The stress caused by ongoing angry feelings can increase your risk of health problems, such as headaches, difficulty sleeping, digestive issues, heart problems and high blood pressure. 3. Prevent psychological and social problems linked to anger.Examples include depression, problems at work, legal difficulties and troubled relationships. 4. Use your frustration to get things done.An...

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    Anger is a normal, healthy emotion. But its unhealthy when it flares up all the time or spirals out of control. Chronic, explosive anger has serious consequences for your relationships, your health, and your state of mind. The good news is that getting anger under control is easier than you think. With insight about the real reasons for your anger and these anger management tools, you can learn to keep your temper from hijacking your life.

    If you have a hot temper, you may feel like its out of your hands and theres 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. You might think that venting your anger is healthy, that the people around you are too sensitive, that your anger is justified, or that you need to show your fury to get respect. But the truth is that anger is much more likely to damage your relationships, impair your judgment, get in the way of success, and have a negative impact on the way people see you. Thats where anger management comes in. Many people think that anger management is about learning to suppress your anger. But never getting angry is not a healthy goal. Anger is normal, and it will come out regardless of how hard you try to tamp it down. The true goal of anger management isnt to suppress feelings of anger, but rather to understand the message behind the emotion and express it in a healthy way without losing control. When you do, youll not only feel better, youll also be more likely to get your needs met, be better able to manage conflict in your life, and strengthen your relationships. Anger problems often stem from what youve learned as a child. If you watched others in your family scream, hit each other, or throw things, you might think this is how anger is supposed to be expressed. Traumatic events and high levels of stress can make you more susceptible to anger as well. In order to express your anger in appropriate ways, you need to be in touch with what you are really feeling. Is your anger masking other feelings such as embarrassment, insecurity, hurt, shame, or vulnerability? If your knee-jerk response in many situations is anger, its likely that your temper is covering up your true feelings. This is especially likely if you grew up in a family where expressing feelings was strongly discouraged. As an adult, you may have a hard time acknowledging feelings other than anger. Anger can also be a symptom of underlying health problems, such as depression, trauma, or chronic stress. While you might feel that you just explode into anger without warning, in fact, there are physical warning signs in your body. Anger is a normal physical response. It fuels the fight or flight system of the body, and the angrier you get, the more your body goes into overdrive. Becoming aware of your own personal signs that your temper is starting to boil allows you to take steps to manage your anger before it gets out of control. You may think that external factorsthe insensitive actions of other people, for example, or frustrating situationsare causing your anger. But anger problems have less to do with what happens to you than how you interpret and think about what happened. Common negative thinking patterns that trigger and fuel anger include: If your loved one has an anger problem, you probably feel like youre walking on eggshells all the time. But always remember that you are not to blame for your loved ones anger. There is never an excuse for physically or verbally abusive behavior. You have a right to be treated with respect and live without fear of an angry outburst or a violent rage. While you cant control another persons anger, you can control how you respond to it:

    Mastering the art of anger management takes work, but the more you practice, the easier it will get. And the payoff is huge. Learning to control your anger and express it appropriately will help you build better relationships, achieve your goals, and lead a healthier, more satisfying life.

    You have a hard time compromising. Is it hard for you to understand other peoples points of view, and even harder to concede a point? If you grew up in a family where anger was out of control, you may remember how the angry person got his or her way by being the loudest and most demanding. Compromising might bring up scary feelings of failure and vulnerability. Be willing to forgive. Resolving conflict is impossible if youre unwilling or unable to forgive. Resolution lies in releasing the urge to punish, which can never compensate for our losses and only adds to our injury by further depleting and draining our lives.

    Stressful events dont excuse anger, but understanding how these events affect you can help you take control of your environment and avoid unnecessary aggravation. Look at your regular routine and try to identify activities, times of day, people, places, or situations that trigger irritable or angry feelings. Maybe you get into a fight every time you go out for drinks with a certain group of friends. Or maybe the traffic on your daily commute drives you crazy. Then think about ways to avoid these triggers or view the situation differently so it doesnt make your blood boil. Despite what many believe, domestic violence and abuse does not happen due to the abusers loss of control over his temper, but a deliberate choice to control you. If you are in an abusive relationship, know that couples counseling is not recommendedand your partner needs specialized treatment, not regular anger management classes.

    Once you know how to recognize the warning signs that your temper is rising and anticipate your triggers, you can act quickly to deal with your anger before it spins out of control. There are many techniques that can help you cool down and keep your anger in check.

    Take some deep breaths. Deep, slow breathing helps counteract rising tension. The key is to breathe deeply from the abdomen, getting as much fresh air as possible into your lungs. Exercise. A brisk walk around the block is a great idea. It releases pent-up energy so you can approach the situation with a cooler head. Use your senses. Take advantage of the relaxing power of your sense of sight, smell, hearing, touch, and taste. You might try listening to music or picturing yourself in a favorite place. Stretch or massage areas of tension. Roll your shoulders if you are tensing them, for example, or gently massage your neck and scalp. 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.

    • Identify Triggers. If you’ve gotten into the habit of losing your temper, take stock of the things that trigger your anger. Long lines, traffic jams, snarky comments, or excessive tiredness are just a few things that might shorten your fuse.
    • Evaluate Your Anger. Before you spring into action to calm yourself down, ask yourself if your anger is a friend or an enemy. If you’re witnessing someone’s rights being violated or you are in an unhealthy situation, your anger might be helpful.
    • Recognize Warning Signs. If you're like some people, you may feel like your anger hits you in an instant. Perhaps you go from calm to furious in a heartbeat.
    • Step Away. Trying to win an argument or sticking it out in an unhealthy situation will only fuel your anger. One of the best things you can do when your anger is rising is to remove yourself from the situation if you can.
  1. Anger is a normal, healthy response to a threat and may be used for a constructive purpose. When anger becomes uncontrollable or is unexpressed, it may lead to destructive thoughts or actions. Tips for anger management.

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  3. Anger Management: Created by Bruce Helford. With Charlie Sheen, Shawnee Smith, Noureen DeWulf, Michael Arden. Ex baseball player Charlie is an anger management therapist with small group sessions at home.

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    • Charlie Sheen, Shawnee Smith, Noureen Dewulf
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