Manage Anger Effectively

Benjamin Franklin once said, “In this world, nothing can be said to be certain, except death and taxes.” We would like to add a third item to his list: anger. Anger can be an incredibly damaging force, costing people their jobs, personal relationships, and even their lives when it gets out of hand. However, since everyone experiences anger, it is important to have constructive approaches to manage it effectively. This course will help teach participants how to identify their anger triggers and what to do when they’re angry.

Research has consistently demonstrated that when clear goals are associated with learning that the learning occurs more easily and rapidly. By the end of this course, you will be able to:

  • Understand anger dynamics in terms of the anger cycle and the fight or flight theory.
  • Know common anger myths and their factual refutations.
  • Know the helpful and unhelpful ways of dealing with anger.
  • Know techniques in controlling anger, particular reading anger warning signs, using coping thoughts, exercising relaxation techniques and blowing off steam.
  • Understand the difference between objective and subjective language.
  • Know tips in identifying the problem.
  • Express a feeling or position using I-messages.
  • Know skills and techniques in making a disagreement constructive, including effective negotiation and solution-building.
  • Reflect on one’s hot buttons and personal anger dynamics.
  • Know alter, avoid and, accept ways of responding to an anger-provoking situation.
  • Understand the energy curve and how it can help in responding to someone else’s anger.
  • Learn and practice de-escalation techniques.
  • Gain an integrated view of anger management and how it can be best practiced.

Understanding Anger

  • The Cycle of Anger
  • Understanding Fight or Flight
  • Common Myths about Anger
  • Case Study
  • Assessment

Do’s and Don’ts

  • Unhelpful Ways of Dealing with Anger
  • Helpful Ways of Dealing with Anger
  • Case Study
  • Assessment

Gaining Control

  • A Word of Warning
  • Using Coping Thoughts
  • Using Relaxation Techniques
  • Blowing Off Some Steam
  • Case Study
  • Assessment

Separate the People from the Problem

  • Objective vs. Subjective Language
  • Identifying the Problem
  • Using “I” Messages
  • Case Study
  • Assessment

Working on the Problem

  • Using Constructive Disagreement
  • Negotiation Tips
  • Building Consensus
  • Identifying Solutions
  • Case Study
  • Assessment

Solving the Problem

  • Choosing a Solution
  • Making a Plan
  • Getting it Done
  • Case Study
  • Assessment

A Personal Plan

  • Understanding Hot Buttons
  • Identifying Your Hot Buttons
  • A Personal Anger Log
  • Case Study
  • Assessment

The Triple A Approach

  • Alter
  • Avoid
  • Accept
  • Case Study
  • Assessment

Dealing with Angry People

  • Understanding the Energy Curve
  • De-escalation Techniques
  • When to Back Away and What to Do Next
  • Case Study
  • Assessment
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