Treatments of anger

موضوع: Treatments of anger السبت أبريل 18, 2009 10:44 pm

Treatments

Self help

If anger is building up, deal with it. Don't let it simmer away up until you have a violent outburst. If possible, take yourself away from the situation and think about it. The British Association of Anger Management recommends that you look at the bigger picture and consider the consequences of your behaviour before you react.
Lifestyle changes

Do you pack too much into your life and are you struggling to cope with all that life demands of you? You may simply need to do less of the demanding tasks and spend more time doing things which you find relaxing. Find a pleasurable, active way to let off steam which will prevent tension build-up and increase your self-confidence.
Look after yourself

Make sure you eat a balanced and healthy diet, and that you get enough sleep. Lack of sleep and food can make you feel irritable. Are there things in your busy day which other people could help with? Does everyone at home or work do their fair share throughout the day? Do you put too much pressure on yourself to be a perfectionist? It may help to regularly talk things over with a friend or member of the family.
One of the best ways to relax is to enjoy yourself and have some fun. Give yourself treats and rewards for positive actions, attitudes and thoughts. Even simple pleasures such as a relaxing bath, a pleasant walk or an interesting book can help.
It's important to try to get some balance in our lives. Nowadays life is often stressful and it's easy for pressures to build up.
Learning to remain calm

To do this, breathe deeply from your diaphragm (just below your lungs) in long, slow breaths to give your heartbeat a chance to slow down. This breathing technique may help you feel more relaxed:

sit or lie in a comfortable position
take a deep breath in
hold this and count to three
slowly breathe out
continue this until you feel more relaxed
you can then carry on with what you were doing but with a calmer frame of mind

Coping with confrontation

Confrontations are not always easy to deal with. It's important that you try to express yourself assertively without shouting or losing your cool. You can do this by preparing what you want to say and staying calm. If you find yourself in a heated discussion, try to remember the following:

it's OK for someone else to have a different opinion
make yourself clear - try using phrases like, "I feel angry with you because…"
be clear about what you expect to come out of the discussion
keep your cool and remember to breathe
be patient and remember to listen to the other person too
don't take anything personally

It's important to sort out disagreements with people. If you don't, anger will build up and is likely to turn into resentment, which can cause even more anger. If you face the situation and deal with it calmly and reasonably, you are more likely to sort it out without it developing into a serious problem.
Getting help

Visit your GP if you feel that you need further advice on dealing with your anger. He or she may suggest counselling. There are several types of therapies or counselling which can help you look at why you become angry. They can help you work through your problems and gain a greater understanding of your feelings and actions.
Cognitive behavioural therapy

This is a type of counselling which helps you to change the way you think about certain situations and how you behave. Unlike some other therapies, it focuses on the "here and now" problems and difficulties. Instead of focusing on the causes of your distress or symptoms in the past, it looks for ways to improve your state of mind by boosting your self esteem and confidence.
Anger management programmes

These are focused sessions designed for people who may have had a single violent episode, or who have been violent in the past and now feel unable to make changes to their behaviour. Your GP can offer advice. These programmes often involve one to one counselling and working in groups. Some are one-day courses, and others may take place over a period of weeks or months. These programmes look at the rules of anger management and how to express your angry feelings calmly.
Assertiveness training

This will teach you how to express your feelings and needs in a calm, considered way that is respectful of the other people around you. It may help if your problems are due to a difficulty expressing your anger constructively. You can ask your GP about this and find out about assertiveness training classes from your local library. For further information see Related topics

to know more click here

http://hcd2.bupa.co.uk/fact_sheets/html/managing_anger.html

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