Teens: How do you learn to control your anger? Activity 5 & 6
Dr Gowher Yusuf
Hal 3rd stage, Bengaluru Feb 18, 2017
Source: The Anger workbook for Teens by (Raychelle Cassada Lohmann, MS)
Anger causes stress, which can lead to physical reactions that may include increase in blood pressure, palpitations, headaches, stomach-aches.... Not everyone reacts the same way, and learning how anger affects your body will help you recognize when you are becoming angry.
When you get angry, you might experience some of these things:
Cry, Feel your face get hot, Grind your teeth, Roll your eyes, Breathe heavily, Notice that your heart is racing, Break out in a rash, Feel short of breath, Get a headache, Get a stomach-ache, Sweat, Have nervous twitches, Feel your muscles tighten, Feel dizzy, Feel nauseated.
Knowing your physical response to anger can help you become aware of when you need to cool it. These tips can help when you reach that point:
Take five deep breaths, concentrating on exhaling.
Excuse yourself from the situation and go for a walk or go to the quit space.
If you can’t get away from the situation, you can tell yourself to calm down and imagine a relaxing place. As you bring this place to mind, focus on letting the anger drain from your body like water from a pot.
How does your body respond to anger?
What part of your body is most affected by anger?
In addition to the earlier suggestions, what else can you do to cool down when you feel your body responding to anger?
Each time you sense danger, your body automatically tries to protect you. Adrenaline, a chemical that gives you a quick rush of energy, is released into your bloodstream. Your pupils dilate, your heart rate increases, your blood pressure rises, and your breathing speeds up. You become alert and highly sensitive to your surroundings. The combination of reaction is called the fight-or-flight response.
When you feel your body is going into this mode, you can react positively or negatively. Positive reaction can improve the situation, while negative ions only make things worse.
Read this situation; put a “P” next to positive reactions and an “N” next to negative reactions.
John had prepared all week for his in-class presentation. When he got up to speak, he noticed his classmates were whispering. He tried to concentrate on his presentation, but his mind went blank. When the teacher prompted him to start, he broke into a cold sweat and stared out across the room.
________ Block the class out mentally and try to pretend that they don’t exist.
________ Stop and ask to speak with the teacher in private.
________ Run out of the room.
________ Say something like, “Hey guys give me a break.”
________ Yell at the class for messing up his presentation.
________ Throw his materials across the room while screaming, “I have had it”.
Think of a time when your body went into fight-or-flight mode. Describe the situation.
How did your body react?
Tell how you handled the situation and whether you think your response was positive or negative.