EMOTION REGULATION, ANGER MANAGEMENT &

STRESS MANAGEMENT

STRUCTURE

1. Emotion Regulation1.1 Definition Emotion1.2 Model of Emotion Regulation

2. Anger Management

2.1 Definition Anger

2.2 Main Approaches of Anger Management2.3 Anger Management Techniques

2.4 Avoid Escalation & Control Yourself!

3. Stress Management

3.1 Definition Stress

3.2 What is Stress –Video

3.3 Stress Management Techniques

3.4 Progressive Muscle Training

EMOTION REGULATION

How can I control my Emotions?

DEFINITION EMOTION Emotions are subjective experiences characterized

primarily by psychophysiological expressions, biological reactions, and mental states 

certain emotions are universally recognized, even in cultures that are preliterate (Paul Eckman)

six basic emotions: 1. anger 2. disgust 3. fear4. happiness 5. sadness 6. surprise

ECKMAN’S BASIC EMOTIONS

MODEL OF EMOTION REGULATION

Process of Emotion generation:

1. Situation: situation (real or imagined) that is emotionally relevant.

2. Attention attention is directed towards emotional situation

3. Appraisal: emotional situation is evaluated and interpreted

4. Response: an emotional response is generated, giving rise to a behavioral, a physiological response

Each point can be subjected to regulation:

1. Situation selection: avoid emotionally situations2. Attentional deployment: direct attention towards or away from an

emotional situation3. Cognitive change: change how one appraises a situation

(Distancing, Reinterpretation, Humor)

4. Response modulation influence behavioral & physiological response

ANGER MANAGEMENT

How can I control my anger?

DEFINITION ANGER

Anger is "an emotional state that varies in intensity from mild irritation to intense fury and rage” accompanied by physiological and biological changes (heart rate, blood

pressure, levels of your energy hormones, adrenaline, and noradrenaline increase)

caused by external and internal events

Expressing Anger

Anger is a natural, adaptive response to threats: powerful, aggressive, feelings and behaviors, allow us to fight and to defend ourselves when attacked laws, social norms, and common sense limits anger expression

GROUP WORK1. Think of recent situations that made you angry

(At home, at work, with friends, with family, with collegues etc.)

2. Discuss with the person to your left what you do when angry: What helps you control your anger? What makes the situation worse?

3. Write the points on a paper and explain them to the group

MAIN APPROACHES OF ANGER MANAGEMENT

1. Expressing the anger make clear what your needs are, and how to get them met,

without hurting others but by being respectful of yourself and others

2. Supressing, converting & redirecting the anger hold in your anger, stop thinking about it, focus on something

positive and convert the anger into more constructive behavior

3. Calming down control your internal responses, taking steps to lower your heart

rate, calm yourself down, and let the feelings subside.

"when none of these three techniques work, that's when someone—or something—is going to get hurt.“

(Dr. Spielberger)

ANGER MANAGEMENT TECHNIQUES

Relaxation Deep breathing and relaxing imagery

Cognitive Restructuring Try replacing exaggerated and dramatic thoughts with more rational ones Remind yourself that getting angry won't make you feel better and may

actually make you feel worse

Problem Solving focus on how to handle and face a problem

Better Communication Don’t jump to conclusions or say the first thing on your mind. Slow down and think through your response. Listen carefully to what the

other person is saying and take your time before answering

Changing Environment Give yourself a break from some people and the surrounding. Make sure you have some "personal time" scheduled for times of the day

AVOID ESCALATION & CONTROL YOURSELF!

1. Stop

2. Give yourself space

3. Breathe deeply When angry, heart rate is increased, breathing is rapid, face is flushed,

or voice is raised Breathing deeply fills body with oxygen: Adrenaline rush will stop. Extra

oxygen will relax body, clam breathing, slow heart rate, and allow brain to resume rational thought

4. Analyze Look at the situation as an outsider to see the truth

5. Define the problem describe the problem in one or two sentences. Put it in clear, plain words that exactly state the real issue that sparked your anger

6. Solve the problem

STRESS MANAGEMENTHow can I deal with stress?

DEFINITION STRESS

Stress can be a reaction to a short-lived situation or it can last a long time if dealing with serious situations. Stress becomes dangerous when it interferes

with ability to live a normal life over an extended period. You may feel tired, unable to concentrate or

irritable. Stress can also

damage physical health.

WHAT IS STRESS?

https://www.youtube.com/watch?v=s93ywqFa6CM

STRESSORS IN WORK ENVIRONMENT

What is causing you stress in Mure Memorial Hospital?

Most common stressors mentioned by employees:

The way employees are treated by their bosses/supervisors or company

Lack of job security Company policies

Coworkers who don't do their fair share

Unclear expectations Poor communication

Not enough control over assignments

Inadequate pay or benefits

Urgent deadlines

Too much work Long hours Uncomfortable physical conditions

Relationship conflicts Coworkers making careless mistakes

Dealing with rude customers

Lack of cooperation How the company treats coworkers

STRESSORS IN WORK ENVIRONMENT

Medical environment stressA study was done on the stress levels in general practitioners and hospital consultants in 1994. Over 500 medical employees participated in this study done by Dr. R.P Caplan.

Results:

47% of workers scored high levels of stress

27% of the general practitioners scored to be very depressed

nearly 54% of workers suffered from anxiety while being in the hospital

STRESS MANAGEMENT TECHNIQUES

Autogenic training & Progressive relaxation

Social activity

Relaxation techniques & Meditation

 

Reading novels  

Deep breathing & Yoga Time management

Natural medicine

 

Homour

 Prayer

 

Getting a hobby

 Physical exercise

 

Listening to certain types of relaxing Music

Spending quality time with friends

 

Artistic expression

 Spending time in nature  

PROGRESSIVE MUSCLE TRAINING

LITERATURE

http://psychcentral.com/blog/archives/2010/12/04/6-steps-to-manage-anger/

http://www.apa.org/topics/anger/control.aspx http://en.wikipedia.org/wiki/Emotional_self-re

gulation#Strategies http://education-portal.com/academy/lesson/

emotion-regulation-definition-theory-strategies.html

http://apa.org/topics/stress/index.aspx