Difference between revisions of "Control Your Temper While Sleep Deprived"
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| − | + | When you don’t get the sleep you need, you won't be at your best during waking hours. This can result in unfortunate outcomes if there are misunderstandings. Arguments can result when you don't respond with your usual attentiveness and care to other people. This can happen at work, in social settings, during sports training, or when you’re a parent of a newborn. It’s important to control your temper so that you don’t end up saying or doing something you regret. It’s also useful to get to the root of your anger by identifying anger triggers. Then you’ll be able to handle situations more effectively, even if you’re tired. | |
[[Category:Anger Management]] | [[Category:Anger Management]] | ||
| − | [[Category:Sleep Disorders]] | + | [[Category: Sleep Disorders]] |
== Steps == | == Steps == | ||
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#*Anxiousness | #*Anxiousness | ||
#*Defensiveness | #*Defensiveness | ||
| − | #Count to ten. If you feel yourself getting angry and are experiencing physical or emotional symptoms of anger, you can tell yourself that you don’t have to react right away. Counting can help you put off your feelings for the moment. It might feel a bit silly at first, but counting really can distract your long enough to calm down. Give yourself time to sort out your feelings.<ref>https://www.mentalhelp.net/articles/putting-it-together-use-of-anger-management-techniques/</ref> | + | #Count to ten. If you feel yourself getting angry and are experiencing physical or emotional symptoms of anger, you can tell yourself that you don’t have to react right away. Counting can help you put off your feelings for the moment. It might feel a bit silly at first, but counting really can distract your long enough to calm down. Give yourself time to sort out your feelings.<ref name="rf1">https://www.mentalhelp.net/articles/putting-it-together-use-of-anger-management-techniques/</ref> |
#Breathe deeply. Taking deep breaths can restore oxygen to your brain and calm the stress response that you’re experiencing. | #Breathe deeply. Taking deep breaths can restore oxygen to your brain and calm the stress response that you’re experiencing. | ||
#*Breathe in for a count of four, hold for a count of four, and exhale for a count of four. | #*Breathe in for a count of four, hold for a count of four, and exhale for a count of four. | ||
#*Make sure you are breathing with your diaphragm rather than with your chest. When you breathe with your diaphragm, your belly extends out (you can feel it with your hand). | #*Make sure you are breathing with your diaphragm rather than with your chest. When you breathe with your diaphragm, your belly extends out (you can feel it with your hand). | ||
#*Do this as many times as necessary until you start feeling calmer. | #*Do this as many times as necessary until you start feeling calmer. | ||
| − | #Get a change of scenery. If you feel your blood start to boil, take yourself out of the immediate environment. Take a walk. Deep breathe. If you are able to remove yourself from the situation, do it. Not having the stimulus in front of you, the thing or person you are mad at, will help you calm yourself down.<ref>http://www.apa.org/helpcenter/controlling-anger.aspx</ref> | + | #Get a change of scenery. If you feel your blood start to boil, take yourself out of the immediate environment. Take a walk. Deep breathe. If you are able to remove yourself from the situation, do it. Not having the stimulus in front of you, the thing or person you are mad at, will help you calm yourself down.<ref name="rf2">http://www.apa.org/helpcenter/controlling-anger.aspx</ref> |
#*If you can’t leave, then try turning your back for a few minutes and closing your eyes. | #*If you can’t leave, then try turning your back for a few minutes and closing your eyes. | ||
| − | #Try thinking of something humorous. If you can get yourself laughing, you can change the chemical reaction in your body. You can use your brain and imagination to create all sorts of ridiculous situations that can get you laughing, especially if it isn’t mean-spirited or sarcastic humor.<ref | + | #Try thinking of something humorous. If you can get yourself laughing, you can change the chemical reaction in your body. You can use your brain and imagination to create all sorts of ridiculous situations that can get you laughing, especially if it isn’t mean-spirited or sarcastic humor.<ref name="rf2" /> |
#Let people know that you are tired. When you are tired and in a bad mood, you can lose your temper more quickly. Let people know that you’d appreciate if they would give you a wide birth today. | #Let people know that you are tired. When you are tired and in a bad mood, you can lose your temper more quickly. Let people know that you’d appreciate if they would give you a wide birth today. | ||
#Avoid situations that make you angry. If you are already feeling short-tempered, don’t put yourself in a situation that will undoubtedly bring out your temper in full force. If you get angry about the morning traffic, try working from home or taking public transit. If you know your child will only eat cheese sandwiches, don’t fight over feeding him vegetables today. | #Avoid situations that make you angry. If you are already feeling short-tempered, don’t put yourself in a situation that will undoubtedly bring out your temper in full force. If you get angry about the morning traffic, try working from home or taking public transit. If you know your child will only eat cheese sandwiches, don’t fight over feeding him vegetables today. | ||
| − | #Take a rest. If you are able to, taking a short rest will help restore balance to your mood. Even getting a 30-minute catnap will help you feel more alert and less prone to temper flares.<ref>http://www.aasmnet.org/resources/factsheets/sleepdeprivation.pdf</ref> | + | #Take a rest. If you are able to, taking a short rest will help restore balance to your mood. Even getting a 30-minute catnap will help you feel more alert and less prone to temper flares.<ref name="rf3">http://www.aasmnet.org/resources/factsheets/sleepdeprivation.pdf</ref> |
===Tracking Sleep Deprivation=== | ===Tracking Sleep Deprivation=== | ||
| − | #Track your sleep symptoms. If you have a sleep disorder such as sleep deprivation, you may experience certain symptoms. If you experience any of these signs for three or more nights per week, you should talk with your doctor:<ref>http://www.nlm.nih.gov/medlineplus/magazine/issues/summer12/articles/summer12pg16.html</ref> | + | #Track your sleep symptoms. If you have a sleep disorder such as sleep deprivation, you may experience certain symptoms. If you experience any of these signs for three or more nights per week, you should talk with your doctor:<ref name="rf4">http://www.nlm.nih.gov/medlineplus/magazine/issues/summer12/articles/summer12pg16.html</ref> |
#*You have trouble falling asleep at night (it may take you 30 minutes or more). | #*You have trouble falling asleep at night (it may take you 30 minutes or more). | ||
#*You wake up during the night frequently and can’t get back to sleep. | #*You wake up during the night frequently and can’t get back to sleep. | ||
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#*You feel like you can’t move when you wake up. | #*You feel like you can’t move when you wake up. | ||
#*You always need caffeine to wake up and to stay awake during the day. | #*You always need caffeine to wake up and to stay awake during the day. | ||
| − | #Keep track of your sleep patterns. Write down when you go to sleep and when you get up. Make note in the morning if you were awake during the night. Keep track for at a couple of weeks so that you can see your sleep patterns.<ref>http://www.nlm.nih.gov/medlineplus/magazine/issues/summer12/articles/summer12pg18.html</ref> | + | #Keep track of your sleep patterns. Write down when you go to sleep and when you get up. Make note in the morning if you were awake during the night. Keep track for at a couple of weeks so that you can see your sleep patterns.<ref name="rf5">http://www.nlm.nih.gov/medlineplus/magazine/issues/summer12/articles/summer12pg18.html</ref> |
#*Also track how you feel in the morning when you wake up (Do you feel rested? Sleepy? Groggy?). Track how you feel throughout the day. | #*Also track how you feel in the morning when you wake up (Do you feel rested? Sleepy? Groggy?). Track how you feel throughout the day. | ||
| − | #Ask your sleep partner if you snore in your sleep. Take note of other things that happen in your sleep, such as snoring, snorting, gasping, or making involuntary movements. If you don’t have a sleep partner, you might consider videotaping yourself sleep for a couple of nights so that you can see if there is anything else going on.<ref | + | #Ask your sleep partner if you snore in your sleep. Take note of other things that happen in your sleep, such as snoring, snorting, gasping, or making involuntary movements. If you don’t have a sleep partner, you might consider videotaping yourself sleep for a couple of nights so that you can see if there is anything else going on.<ref name="rf5" /> |
| − | #Visit a sleep lab. You can also go to a sleep lab, which will monitor your sleep cycle overnight. You will have electrodes or other monitors attached to your scalp, face, chest, limbs and fingers. Your breathing, oxygen levels and heart rate will be tracked during the sleep test.<ref | + | #Visit a sleep lab. You can also go to a sleep lab, which will monitor your sleep cycle overnight. You will have electrodes or other monitors attached to your scalp, face, chest, limbs and fingers. Your breathing, oxygen levels and heart rate will be tracked during the sleep test.<ref name="rf5" /> |
#Talk with your doctor about possible causes. Many cases of sleep deprivation are caused by certain issues. These can include aging, pregnancy, menopause, psychiatric disorders (for example, schizophrenia and depression), or chronic illnesses (for example, Parkinson’s, Alzheimer’s, multiple sclerosis). | #Talk with your doctor about possible causes. Many cases of sleep deprivation are caused by certain issues. These can include aging, pregnancy, menopause, psychiatric disorders (for example, schizophrenia and depression), or chronic illnesses (for example, Parkinson’s, Alzheimer’s, multiple sclerosis). | ||
#*Talk with your doctor if you are concerned about these conditions. | #*Talk with your doctor if you are concerned about these conditions. | ||
| − | #Look at external factors and habits. Your sleep can be interrupted because of various external factors that may be difficult to control. These might be: having a newborn infant, stress, drinking caffeine late in the day, exercising in the evening,<ref>http://articles.mercola.com/sites/articles/archive/2014/05/08/late-night-exercise.aspx</ref> and so on. | + | #Look at external factors and habits. Your sleep can be interrupted because of various external factors that may be difficult to control. These might be: having a newborn infant, stress, drinking caffeine late in the day, exercising in the evening,<ref name="rf6">http://articles.mercola.com/sites/articles/archive/2014/05/08/late-night-exercise.aspx</ref> and so on. |
===Understanding Your Anger=== | ===Understanding Your Anger=== | ||
| − | #Rate your anger. Rating your anger can help you realize what type of events make you angry and the degree they make you angry. Some events might cause mild irritation, while others might trigger you wanting to blow your top. <ref> https://www.mentalhelp.net/articles/rage-ratings</ref> | + | #Rate your anger. Rating your anger can help you realize what type of events make you angry and the degree they make you angry. Some events might cause mild irritation, while others might trigger you wanting to blow your top. <ref name="rf7"> https://www.mentalhelp.net/articles/rage-ratings</ref> |
#*You don’t really need an official anger scale. You can make your own, for instance, on a scale of one to ten, or zero to one hundred. You can use what works with you. | #*You don’t really need an official anger scale. You can make your own, for instance, on a scale of one to ten, or zero to one hundred. You can use what works with you. | ||
| − | #Keep an anger journal. Your anger journal will help you keep track of what events anger you. You can also track the degree to which they anger you, as well as the surrounding events that preceded your anger or occurred during your anger. Monitor how you react when you’re angry, along with other people’s reactions to you. <ref>https://www.mentalhelp.net/articles/anger-diary-and-triggers/</ref> When you record in your journal, you can make the following observations: | + | #Keep an anger journal. Your anger journal will help you keep track of what events anger you. You can also track the degree to which they anger you, as well as the surrounding events that preceded your anger or occurred during your anger. Monitor how you react when you’re angry, along with other people’s reactions to you. <ref name="rf8">https://www.mentalhelp.net/articles/anger-diary-and-triggers/</ref> When you record in your journal, you can make the following observations: |
#*What provoked the anger? | #*What provoked the anger? | ||
#*Rate your anger. | #*Rate your anger. | ||
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#*Someone trying to manipulate you. | #*Someone trying to manipulate you. | ||
#*Getting mad at yourself for a mistake. | #*Getting mad at yourself for a mistake. | ||
| − | #Understand the possible effects of sleep deprivation. [[Reduce Sleep Deprivation Effects|Sleep deprivation]] can mount up over a series of poor nights of sleep or can be caused by not getting sleep for one night. Your metabolism, age, personal willpower and other personal makeup will all determine how you respond to sleep deprivation. The following effects can all contribute to your difficulty in keeping your temper in check:<ref>Max Hirshkowitz and Patricia B Smith, ''Sleep Disorders for Dummies'', p. 16, (2004), ISBN0-7645-3901-9</ref> | + | #Understand the possible effects of sleep deprivation. [[Reduce Sleep Deprivation Effects|Sleep deprivation]] can mount up over a series of poor nights of sleep or can be caused by not getting sleep for one night. Your metabolism, age, personal willpower and other personal makeup will all determine how you respond to sleep deprivation. The following effects can all contribute to your difficulty in keeping your temper in check:<ref name="rf9">Max Hirshkowitz and Patricia B Smith, ''Sleep Disorders for Dummies'', p. 16, (2004), ISBN0-7645-3901-9</ref> |
#*Increased susceptibility to accidents (due to poor coordination and sleepiness) | #*Increased susceptibility to accidents (due to poor coordination and sleepiness) | ||
#*Increased susceptibility to colds | #*Increased susceptibility to colds | ||
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===Expressing Anger in Healthy Ways=== | ===Expressing Anger in Healthy Ways=== | ||
| − | #[[Communicate in an Assertive Manner|Communicate assertively]]. There are three styles of expressing anger. Two expression styles, “passive” and “aggressive,” are not healthy ways to express your anger. The third style, “assertive,” is the most constructive way to express your anger.<ref>https://www.mentalhelp.net/articles/assertive-communication-and-anger-management/</ref> Assertive communication emphasizes that both people’s needs are important. To communicate assertively, give the facts without making accusations. Here is an example: | + | #[[Communicate in an Assertive Manner|Communicate assertively]]. There are three styles of expressing anger. Two expression styles, “passive” and “aggressive,” are not healthy ways to express your anger. The third style, “assertive,” is the most constructive way to express your anger.<ref name="rf10">https://www.mentalhelp.net/articles/assertive-communication-and-anger-management/</ref> Assertive communication emphasizes that both people’s needs are important. To communicate assertively, give the facts without making accusations. Here is an example: |
#*“I was hurt and angry because it seems like you were belittling my project when you laughed during my presentation. I don’t know what was going on, but it seems like you weren’t paying attention or taking my hard work seriously. I could have just misunderstood what was going on. Can we talk and work this out?” | #*“I was hurt and angry because it seems like you were belittling my project when you laughed during my presentation. I don’t know what was going on, but it seems like you weren’t paying attention or taking my hard work seriously. I could have just misunderstood what was going on. Can we talk and work this out?” | ||
| − | #Be respectful. Your communications should convey requests rather than demands. In order to get respect, you have to give it. Then you will foster cooperation and reciprocal respect. This is the opposite of what happens with anger. Aggressive, passive, or passive-aggressive communications put you at odds with others.<ref>https://www.mentalhelp.net/articles/anger-management-and-making-requests/</ref> Respectful communications might include: | + | #Be respectful. Your communications should convey requests rather than demands. In order to get respect, you have to give it. Then you will foster cooperation and reciprocal respect. This is the opposite of what happens with anger. Aggressive, passive, or passive-aggressive communications put you at odds with others.<ref name="rf11">https://www.mentalhelp.net/articles/anger-management-and-making-requests/</ref> Respectful communications might include: |
#*“When you have the time, could you…” | #*“When you have the time, could you…” | ||
#*“It would be a great help if you… Thanks, I appreciate it!” | #*“It would be a great help if you… Thanks, I appreciate it!” | ||
#Make your communications clear. If you hem and haw, or you make general statements that are not specific, it can only mean frustration for everyone involved. When you communicate assertively, you should directly address the person with whom you need to resolve your issue. Make it clear what you would like to see happen. Don’t forget to put this communication in the form of a request. | #Make your communications clear. If you hem and haw, or you make general statements that are not specific, it can only mean frustration for everyone involved. When you communicate assertively, you should directly address the person with whom you need to resolve your issue. Make it clear what you would like to see happen. Don’t forget to put this communication in the form of a request. | ||
| − | #*For instance, if your coworker is speaking loudly on the phone and it’s difficult for you to do your work, you can state your request like this: “I have a request. Would you please lower the volume of your voice on the telephone? It’s making it very difficult to concentrate on my work. I’d really appreciate it. Thanks.” <ref | + | #*For instance, if your coworker is speaking loudly on the phone and it’s difficult for you to do your work, you can state your request like this: “I have a request. Would you please lower the volume of your voice on the telephone? It’s making it very difficult to concentrate on my work. I’d really appreciate it. Thanks.” <ref name="rf11" /> |
#Express your feelings. When you figure out how you’re feeling, convey the real feeling, like hurt, and keep judgment statements out of it. Instead of saying, “I feel that you are an insensitive bore,” stick to things that pertain to you. For example, you can say, “I feel that you are not being sensitive to my feelings when you read your paper instead of listen to what I’m trying to say.” | #Express your feelings. When you figure out how you’re feeling, convey the real feeling, like hurt, and keep judgment statements out of it. Instead of saying, “I feel that you are an insensitive bore,” stick to things that pertain to you. For example, you can say, “I feel that you are not being sensitive to my feelings when you read your paper instead of listen to what I’m trying to say.” | ||
===Trying Long-Term Strategies=== | ===Trying Long-Term Strategies=== | ||
| − | #Have good sleep habits. When you are sleep deprived, your emotions are harder to control. One study showed that with only a few nights of disrupted sleep for teenage girls, their negative feelings increased as well as their anger.<ref>http://www.integrativepsychiatry.net/neurotransmitter.html</ref> Getting a good night’s sleep helps people regulate their emotions. | + | #Have good sleep habits. When you are sleep deprived, your emotions are harder to control. One study showed that with only a few nights of disrupted sleep for teenage girls, their negative feelings increased as well as their anger.<ref name="rf12">http://www.integrativepsychiatry.net/neurotransmitter.html</ref> Getting a good night’s sleep helps people regulate their emotions. |
#*Try to go to bed at the same time every night and get up at the same time each morning. Your body will benefit from a regular sleep schedule. | #*Try to go to bed at the same time every night and get up at the same time each morning. Your body will benefit from a regular sleep schedule. | ||
| − | #*Turn off all screens (TV, phone, computer) at least a half-hour before you go to bed. Studies show that your brain is cognitively stimulated by electronic screens, which can interrupt good sleep.<ref>http://www.webmd.com/sleep-disorders/features/power-down-better-sleep</ref> | + | #*Turn off all screens (TV, phone, computer) at least a half-hour before you go to bed. Studies show that your brain is cognitively stimulated by electronic screens, which can interrupt good sleep.<ref name="rf13">http://www.webmd.com/sleep-disorders/features/power-down-better-sleep</ref> |
#*If you have trouble getting solid sleep, talk with your doctor to see if there are other strategies you can try. | #*If you have trouble getting solid sleep, talk with your doctor to see if there are other strategies you can try. | ||
| − | #Build up extra sleep. If you know you are going into a situation where you won’t get a lot of sleep, try to get extra sleep beforehand. You may be able to counteract some of the negative effects of sleep deprivation, like moodiness.<ref | + | #Build up extra sleep. If you know you are going into a situation where you won’t get a lot of sleep, try to get extra sleep beforehand. You may be able to counteract some of the negative effects of sleep deprivation, like moodiness.<ref name="rf3" /> |
| − | #Try [[Meditate|meditation]]. Meditation has been shown to be effective in emotional regulation.<ref>http://news.harvard.edu/gazette/story/2012/11/meditations-positive-residual-effects/</ref> This relaxation practice has been shown to have a longer lasting effect on the amygdala, the center for emotion and the part of the brain where the stress response begins after a stressful or threatening event has been perceived.<ref | + | #Try [[Meditate|meditation]]. Meditation has been shown to be effective in emotional regulation.<ref name="rf14">http://news.harvard.edu/gazette/story/2012/11/meditations-positive-residual-effects/</ref> This relaxation practice has been shown to have a longer lasting effect on the amygdala, the center for emotion and the part of the brain where the stress response begins after a stressful or threatening event has been perceived.<ref name="rf2" /> |
#*Start with deep breathing exercises. Find a quiet place to sit. Breathe in for a count of four, hold for a count of four, and exhale for a count of four. Make sure you are breathing with your diaphragm rather than with your chest. When you breathe with your diaphragm, your belly extends out (you can feel it with your hand). Do this as many times as necessary until you start feeling calmer. | #*Start with deep breathing exercises. Find a quiet place to sit. Breathe in for a count of four, hold for a count of four, and exhale for a count of four. Make sure you are breathing with your diaphragm rather than with your chest. When you breathe with your diaphragm, your belly extends out (you can feel it with your hand). Do this as many times as necessary until you start feeling calmer. | ||
#*If you feel like you have trouble meditating, don’t worry. Meditation is a combination of deep breathing exercises, visualization, and performing mental tasks, but if you feel like it’s difficult for you to sit long enough to meditate or if you feel uncomfortable meditating, you can just begin with simply deep breathing, and you can initiate your body’s calming response. | #*If you feel like you have trouble meditating, don’t worry. Meditation is a combination of deep breathing exercises, visualization, and performing mental tasks, but if you feel like it’s difficult for you to sit long enough to meditate or if you feel uncomfortable meditating, you can just begin with simply deep breathing, and you can initiate your body’s calming response. | ||
#*When you are calm, practicing meditation will help you process your emotions in a healthier way. You can combine breathing with visualization tasks. A simple way to do this is when you breathe in, envision a golden-white light that relaxes you and makes you feel happy. Envision this white light spreading into your lungs and throughout your entire body. When you breathe out, breathe out muddy, dark colors which represent your angry, stressed out feelings. | #*When you are calm, practicing meditation will help you process your emotions in a healthier way. You can combine breathing with visualization tasks. A simple way to do this is when you breathe in, envision a golden-white light that relaxes you and makes you feel happy. Envision this white light spreading into your lungs and throughout your entire body. When you breathe out, breathe out muddy, dark colors which represent your angry, stressed out feelings. | ||
| − | #Try progressive muscle relaxation. Progressive muscle relaxation is the process of tensing and relaxing your entire body in progressive stages. It is thought that by tensing your muscles yourself, it will help release pent-up tension in your body.<ref>http://www.cci.health.wa.gov.au/resources/docs/Info-PMR.pdf</ref> Here is an overview of this method: | + | #Try progressive muscle relaxation. Progressive muscle relaxation is the process of tensing and relaxing your entire body in progressive stages. It is thought that by tensing your muscles yourself, it will help release pent-up tension in your body.<ref name="rf15">http://www.cci.health.wa.gov.au/resources/docs/Info-PMR.pdf</ref> Here is an overview of this method: |
#*Start with a few deep breaths. Breathe in for a count of four, hold for four, and exhale for four. | #*Start with a few deep breaths. Breathe in for a count of four, hold for four, and exhale for four. | ||
#*Start with the muscles in your head and face. Tighten as many muscles as you can in your face, head, mouth, and neck, and hold for twenty seconds, then release. | #*Start with the muscles in your head and face. Tighten as many muscles as you can in your face, head, mouth, and neck, and hold for twenty seconds, then release. | ||
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#*Now wiggle your toes around, feeling the relaxation from your toes to your head. | #*Now wiggle your toes around, feeling the relaxation from your toes to your head. | ||
#*Take a few more deep breaths, and enjoy the feeling of relaxation. | #*Take a few more deep breaths, and enjoy the feeling of relaxation. | ||
| − | #Get regular exercise. Exercise can help dissipate anger. For adults and children, research shows that exercise helps with mood regulation and controlling emotions.<ref>http://www.webmd.com/men/news/20100608/exercise-may-ward-off-anger</ref>, <ref>http://psychcentral.com/news/2008/11/25/exercise-reduces-anger/3407.html</ref> Try going out and exercising when you’re in a mad moment, or use it daily to release aggression. | + | #Get regular exercise. Exercise can help dissipate anger. For adults and children, research shows that exercise helps with mood regulation and controlling emotions.<ref name="rf16">http://www.webmd.com/men/news/20100608/exercise-may-ward-off-anger</ref>, <ref name="rf17">http://psychcentral.com/news/2008/11/25/exercise-reduces-anger/3407.html</ref> Try going out and exercising when you’re in a mad moment, or use it daily to release aggression. |
#*Exercise will also help you sleep better. | #*Exercise will also help you sleep better. | ||
| − | #Take an anger management class. Anger management programs have been shown to have a high rate of success.<ref>http://www.apa.org/helpcenter/recognize-anger.aspx</ref> The most successful programs help you understand your anger, give you short-term strategies to deal with your anger, and help you build skills. | + | #Take an anger management class. Anger management programs have been shown to have a high rate of success.<ref name="rf18">http://www.apa.org/helpcenter/recognize-anger.aspx</ref> The most successful programs help you understand your anger, give you short-term strategies to deal with your anger, and help you build skills. |
| − | #*There are a wide variety of types of anger management programs.<ref>http://www.psychguides.com/guides/anger-symptoms-causes-and-effects</ref> For example, there are anger management programs available for teens, executives, police officers, and other populations of people who might be experiencing different types of anger for different reasons. | + | #*There are a wide variety of types of anger management programs.<ref name="rf19">http://www.psychguides.com/guides/anger-symptoms-causes-and-effects</ref> For example, there are anger management programs available for teens, executives, police officers, and other populations of people who might be experiencing different types of anger for different reasons. |
| − | #Try therapy. If you feel like you are unable to get control over your temper, you may want to try therapy as a way to deal with your anger.<ref>http://www.apa.org/topics/anger/help.aspx</ref> Your therapist will most likely use relaxation techniques to help you calm down in the middle of an anger episode. Your therapist will also help you deal with the thoughts that can trigger anger and find new ways to view your situations. | + | #Try therapy. If you feel like you are unable to get control over your temper, you may want to try therapy as a way to deal with your anger.<ref name="rf20">http://www.apa.org/topics/anger/help.aspx</ref> Your therapist will most likely use relaxation techniques to help you calm down in the middle of an anger episode. Your therapist will also help you deal with the thoughts that can trigger anger and find new ways to view your situations. |
#*Talk to your therapist about emotional coping skills and assertiveness communication training. | #*Talk to your therapist about emotional coping skills and assertiveness communication training. | ||
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