Here are the services we offer
Overcome Anger With The Power Of Cognitive Behavioural Therapy:
Anger is a common, normal healthy human emotion state that can range from mild irritation or annoyance to intense fury rage and is typically experienced by everyone. Feeling angry is not necessarily a bad thing -It is sometimes appropriate to be angry, and mild anger can occasionally be useful to express strong feelings and deal with situations. Just like any other emotion anger is accompanied by bodily reactions. Anger doesn’t feel very good. It’s pretty gross, when you get angry stress hormones are released this increase your blood pressure and heart rate rise. This will create angry feelings such as becoming tenseness, agitation, shaking, become hot and sweaty and feel out of control. When people have angry feelings, they often behave in angry ways too. Angry behaviours include yelling, throwing things, criticising, ignoring, storming out and sometimes withdrawing and doing nothing.
Anger can be a destructive emotion when accompanied by strong feelings stated above, it can often lead to violence if not properly controlled and some people use anger as an excuse for being abusive towards others. Violence and abusive behaviour gives someone power and control over another person usually through creating fear. When anger is exaggerated, uncontrolled, or linked with dysfunctional behaviour, it becomes a problem that can affect all areas of life. Frequent or inappropriate anger can hurt our reputations, destroy our relationships, limit our opportunities, and even damage our health. The endless doses of stress hormones and the associated chemical reactions that go with recurrent unmanaged anger can eventually cause harm to many different systems of the body. Being angry is like drinking poison and expecting the other person to die.
Knowing trigger Thoughts Can Prevent An Anger Outburst (Identify the Root Cause of Anger)
People experience anger in different ways and for different reasons. Something that makes you furious may only mildly irritate someone else. As we go about our lives, we are constantly weighing up situations and deciding what to think or believe about them: good or bad, or neither good nor bad, safe or unsafe etc. The way we make sense of our world, things, situations and others influences how we feel about them. If we think we are in danger, we feel afraid. If we feel we have been wronged, we feel angry. These feelings determine how we react to the situation. We translate meanings into feelings very fast. With anger, that speed sometimes means that we react in ways we later regret. This subjectivity can make anger difficult to understand and manage. It also highlights that your response to anger is up to you.
What Is Cognitive Behaviour Therapy And How It Helps To Get Rid Of Dysfunctional anger?
At Steps To rational Living we offer Cognitive Behaviour Therapy (CBT). CBT is a type of treatment that is based firmly on research findings. We know for fact that angry behaviour patterns are habits that are learned, developed, repeated, and reinforced over a lifetime. Fortunately, these habits can be changed. CBT helps us to gain an insight understanding how unhelpful anger reactions get acquired, maintained and changed.
Automatic negative thoughts: Automatic negative thoughts are a stream of words, phrases and statements our conscious mind automatically tells us when we become aware of something. These thoughts are irrational, reflex and uncontrollable; they just appear without us putting any effort. They are distorted, and they are not based on facts or reality. We may not always be fully aware of them, but our body responds as if the negative thought indicates a real threat, loss, etc. Automatic, negative thoughts may lead us to respond as though people are deliberately hurting, demeaning or threatening us. This can lower the threshold (increase the likelihood) of an anger response.
Initially, negative thoughts help us to explain our negative feelings. Unchallenged, they heighten and entrench unwarranted negative feelings. If they become numerous and frequent, they can negatively impact our, self-concept, worldview, stress level, well-being and threshold for fear, depression and anger.
Automatic negative thoughts are empowered by certain mental mistakes. These habitual thinking mistakes include:
Thoughts to Challenge Demanding and Commanding:
What are the facts and what are my interpretations?
Is this situation really as important as I’m making it out to be?”
Just because there is something that I’m not happy with, does that mean that it’s totally no good?
So what if I don’t get what I want or treated the way I want. The world won’t end. I can live with this.
Thoughts to Challenge Blaming: I know that blaming makes me helpless, so what can I do to change the situation?
I can make a plan to care for myself. I don’t like what they are doing but I know they are just doing their best. I’m not helpless. I can take care of this situation.
How bad is it really?” Make every effort to answer honestly and realistically. Look at the whole picture, not just the annoyance. Every situation has its positive and negative aspects. By focusing on the positive, you can neutralize your anger.
Thoughts to Combat Catastrophizing: Yes, this is frustrating, but it’s not the end of the world. This is really no big deal. I don’t like it but I can handle it. I’ll get through this. This situation is a problem but I’ll do the best I can and not make it worse.
Thoughts to Challenge Global Inflammatory Labelling:
I feel frustrated but I can cope with this situation. It’s nothing more than a problem. I don’t have to make them into a wicked person. What is really bothering me? Stick to the facts. There is no reason they should do it my way.
One way of dealing with black and white thinking is to get in the habit of “searching for the grey”. You can do this by using qualifying adjectives and adverbs such as “a little” “a lot”, or “somewhat”.
Another strategy is to decide to see others as complex, confusing, often contradictory beings. This is actually the truth – people are extremely complex. By looking closely at someone that you are angry with, you may be surprised to find aspects of their personality that you actually like.
Thoughts to combat black and white thinking: Try to be accurate and look for exceptions. How often does this really happen? What are the facts? What are my interpretations? Is there another way of looking at this situation/
CBT helps challenge the above mental mistakes that create anger management problems. CBT techniques for anger management helps to identify and challenge unhelpful, negative thinking patterns. This helps to gain a better cognitive control of anger.
Behaviour therapy strategies for anger management first focus on defining and targeting unwanted reactions and behaviours for anger control intervention. We identify anger triggers and learn productive, alternative responses. In our clinical practice of anger management, our therapists use a combination of cognitive and behavioural techniques. We often find Cognitive Behavioural Therapy, psycho educational and problem-solving coaching techniques to be the treatment of choice when used in combination and with good clinical judgment.
Created by Gean Viriri founder of Steps To Rational Living Psychotherapy
1. Anger & Anxiety Techniques to Relax (pdf)
2. CBT Techniques To Help Eliminate toxic Anger (pdf)
|3. Stress and Anger Management (pdf)
4. The Irrational use of the word should, unhealthy demands and entitlement mentality (pdf)
5. The Victim And The Blame Game Mental Mistakes (pdf)
Please note: If you are thinking about harming yourself or someone else, please call 999 for immediate assistance.