Anger and anger control

Today, feelings of anger and undesirable behaviors accompanied by anger threaten safe social environments. S Violent behaviors are often accompanied by feelings of anger. For this reason, it is important to teach individuals the skills of controlling their anger today.

Anger can be defined as “being hindered, attacked, threatened, deprived, restrained, etc. It is a very intense negative emotion felt in situations such as these and that can usually result in aggressive behavior in one form or another towards the cause or person. This feeling can occur as a cause or a result of a behavior. The feeling of anger can also be experienced as a result of following various emotional states such as fear, anxiety and sadness.

The encounter of an individual with an unpleasant experience is effective in the emergence of anger. This stimulus can be in the form of physical attack, criticism, pressure, inhibition, rejection, deprivation, or resistance. If the person judges that the behavior they are facing is really meant to hurt themselves, their reaction is likely to be anger. For example; a young adult being physically attacked, a student being scolded by his teacher for a simple reason, forced to share a child’s toys with a sibling against his will, etc. can be given. The individual’s perception of any behavior (even though it is not actually in question) as a threat may cause anger in the individual.

A pedestrian who sees a car passing a red light from afar may feel angry with the thought that “it could have been me who was crossing the street at that time”. Like this v theoretical threatsThe share of anger caused by the conflict in human relations is quite high.

Waiting for a long time in line for a job, a person in a hurry, his car not starting, or being stuck in a heavy traffic and not reaching his destination on time, his computer breaking down can create a feeling of anger. Anger is sometimes outside s occur in the individual with the effect of stimulants.s turdu ğ u images and historys ca pertaining to ğ ris your messages The most obvious examples of this situation are seen in individuals experiencing post-traumatic stress. When these individuals encounter stimuli similar to the stimuli that led to the traumatic experience or different stimuli that evoke that stimulus, some of their strong reactions may lead to a feeling of anger.

Four factors that can trigger anger: (1) Exposure to physical attack. (2) Being in a verbal conflict; For example, ridicule. (3) Rejection, giving messages that he is not valued by others, or that the individual has such a perception. (4) Having to submit to orders and sanctions.

The individual gives bodily reactions in the face of a situation that creates fear or anger. In this case, physiological response in the form of acceleration in the heartbeat, dilation of the pupils, sweating and acceleration in breathing may be observed. Recognition of these reactions leads to a feeling of fear or anger in the person.

Situations that trigger anger:

one .Casualties:Loss situations, such as the death of a loved one, losses due to physical disorders, and the loss of an individual’s job, which are important in the life of the individual, can lead to feelings of pain, sadness and mourning.

2 .Threats-Fears:A feeling of anger may be experienced as a result of feelings of anxiety, fear and insecurity arising from situations such as illegal events, being attacked, war or being unemployed for a long time.

3. Blocking:When the fulfillment of the individual’s needs is prevented, the feeling of anger may arise as a result of the feelings of helplessness and inadequacy experienced by the individual.

4. Rejection:Anger may arise as a result of feelings of hurt, depression, and unworthiness and disappointment experienced by an individual when rejected by another person.


Controlling the feeling of anger can be achieved by recognizing the anger-bearing behavior of the individual and changing the underlying thought.

1. Anger Recognizing Clues to Action

Recognizing and recognizing internal stimuli that indicate that they will become angry when faced with a situation that causes anger, This is the first stage of anger management.

Changes that can occur in a person’s body just before anger:

Feeling that every part of her is on fire,

acceleration of the heartbeat,

Clenching hands into fists,

Sensation of locking the jaw and clenching of the teeth,

Feeling your whole body shaking

It may be in the form of feeling that the muscles, especially the arms, are tense.

Recognizing and noticing these “bodily changes” is very important for anger management. Recognizing and recognizing what is in their bodies just before they get angry allows people to direct their attention to themselves, to control their behavior or to get away from the environment.

2. Distraction of Interest

One of the techniques commonly used for people who have problems of controlling their anger is to avoid getting angry when events do not develop in the way they want. divert attention is. The diversion of attention is defined as “the person gaining the ability to think about other things instead of the anger and the angering situation”.

of the person, diversion of attention Before they can apply the I technique, they must first learn to recognize cues that they will be angry. When they get angry, they should be encouraged to think about a “nice scene”/”beautiful image” that they have determined before, instead of thinking about their anger or the situation that causes anger. As soon as they perceive the cues that they will be angry, the scene or image they are suggested to imagine should be either a scene in which they are happiest or a scenario that comforts them.


When they run home like a star after they’ve been successful in a game,

The moment when they receive a gift that they always wanted during the holiday,

The most beautiful birthday/wedding party he’s ever celebrated,

Thinking about a great day spent on vacation.

So when he signals that he’s calming down, here and now either can be brought. Here the person says to himself, “ OK,s now you can open your eyes” Then “N now calm yourself downs what did you say to yourself form must be questioned. If the person has been able to calm himself, he will have to think about the thought that calmed him. Another way to calm down is to mentally move away from the anger-inducing environment (for example: not to think of the fighting environment again).

This technique is very effective in some special situations where anger is likely to arise (while waiting for the shuttle bus, when assigned a job or school assignment, when going shopping, etc.). Initially, people should describe the scene that caused their anger as vividly as possible. As much detail as possible about the situation that caused the anger, sounds, images, events, etc. information should be examined. Then the person sits down and tries to relax with their feet on the ground. People usually reach a state of calm in a very short time, like a minute or two.

The next thought is to think of a scene-reminder button that will help the person divert their attention when they are angry or feel angry. Instead of focusing on the scene that will distract the attention of the friend with whom he lives, instead of thinking that his wife is making him unhappy, such as focusing on the scene that will distract him until his feelings calm down, instead of thinking that someone else has not paid the money they borrowed from him and getting angry. When the person gets the cue to get angry, they tap the button for the scene that will help them divert their attention. It is a rare occurrence for a person to be unable to contain his anger even though he is thinking of a scene that will divert his attention. Because anger is produced by overly wishful thoughts. In such a situation, thinking of a fun and happy moment will protect the individual from getting extremely angry. As a result, diverting attention saves time for the angry individual. Even these few seconds of time can allow the individual to overcome the anger-inducing situation, to control himself, instead of exploding.

3. I mge (Imagination) Game

It takes a few moments to think about a scene to divert attention. One has to choose scenes that can fit into one’s individual needs and have appropriate connotations. After these scenes are determined, there is a need to practice by imagining the associations involving these scenes several times a day for a few days. While waiting in line to get on the bus or use the bathroom, they should immediately close their eyes and try to remember the picture that will help them divert their attention. One should remember this scene in as much detail as possible. When this is accomplished, he is asked to re-imagine the scene and is strongly encouraged to remain calm. After the image game is complete, one should go over thoughts about calming down. A typical calmed thought pattern should include the following thoughts about the scenario being worked on. Example: “With my boss or manager this situation between me ho s even if i don’t go with hims I can. Ho of what he’s dones also have to ğ science ” Once a person produces a calming thought, he must record it. One should repeat this practice several times a day using the same calming thoughts regarding this mental image (imagination).

Ultimately, this technique helps people to practice mentally and find new solutions to difficult situations they encounter.

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