e motion r egulation, a nger m anagement & s tress m anagement
TRANSCRIPT
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