COOLING THE FLAMES:

A Journey to Anger Mastery

Department of Education
San Roque – Ezpeleta National High School

ALEXIS S. BALANZA
Facilitator

January 30, 2024

 SESSION OBJECTIVES
Results Objective
✓ Demonstrate improved emotional regulation and interpersonal communication
skills, leading to reduced instances of uncontrolled anger.

Application Objective
✓ Apply effective anger management techniques in real-life scenarios,
demonstrating improved self-control, constructive communication, and the ability
to navigate challenging situations with resilience and composure.

Terminal Objective
✓ Master the skills necessary to identify and manage anger effectively,
demonstrating sustained emotional regulation, improved communication, and
the ability to cultivate and maintain healthy relationships in both personal and
professional spheres.
 EMO TRIGGER MAPPING
HOW TO DO IT:
1. Recall recent situations that triggered anger. Be specific about the
circumstances, people involved, and their initial reactions.
2. Note down your thoughts and emotions.
3. Create a mind map illustrating your identified triggers, connecting related
triggers with lines or branches. See the interconnectedness of the
triggers.
4. In small group, share your reflections on identified triggers. Please
observe CONFIDENTIALITY on this matter.
5. Each group will highlights the common factors that could trigger anger.
Categorize them into INTERNAL TRIGGERS and EXTERNAL
TRIGGERS.
6. Post it on the board.
 SHARING OF INSIGHTS
Individual Reflection
• What was your experience during the individual reflection
phase?
• Did you find it challenging or insightful to identify personal
anger triggers on your own?
• Were there any surprises or revelations during this reflection
process?
 SHARING OF INSIGHTS
Small Group Sharing and Analysis
• How did your small group discussion contribute to your
understanding of anger triggers?
• Were there common themes or patterns that emerged in your
group discussions?
• How did the group dynamic influence your perception of your
own triggers?
 SHARING OF INSIGHTS
Mind Mapping Exercise
• What was the significance of creating a visual representation
(mind map) of your triggers?
• Did the mind mapping exercise reveal any unexpected
connections between triggers?
• How did the visual representation enhance or alter your
understanding of your triggers?
 SHARING OF INSIGHTS
Closing Reflection
• How has this activity influenced your view of anger
management in the context of teaching?
• What personal commitments or goals do you have moving
forward based on this activity?
• In what ways can this heightened awareness of triggers
positively impact your teaching environment?
UNMASKING ANGER
 DEFINITIONS
MEDICAL DEFINITION:

MedicineNet: Anger is defined medically as "an emotional state

that varies in intensity from mild irritation to intense fury and
rage. Like other emotions, it is accompanied by physiological
and biological changes."

Mayo Clinic: From a medical perspective, anger is described as

"a natural response to perceived threats. It triggers the body's
'fight or flight' response, preparing us to stand our ground and
defend ourselves."
PSYCHOLOGICAL DEFINITIONS:

American Psychological Association (APA): Psychologically,

anger is defined as "an emotion characterized by antagonism
toward someone or something you feel has deliberately done
you wrong."

Psychology Today: From a psychological standpoint, anger is "a

natural, adaptive response to threats; it inspires powerful, often
aggressive, feelings and behaviors, which allow us to fight and
defend ourselves when we are attacked."
COGNITIVE-BEHAVIORAL PERSPECTIVE:

Cognitive-Behavioral Therapy (CBT): In the context of CBT,

anger is often viewed as a response to distorted or irrational
thoughts. It is described as "a secondary emotion, often
triggered by underlying thoughts, beliefs, or interpretations of
events."
NEUROSCIENTIFIC PERSPECTIVE:

Neuroscientifically, anger is seen as a result of brain processes.

The amygdala, prefrontal cortex, and other brain regions play
crucial roles in processing and regulating anger responses.
 AMYGDALA
PREFRONTAL CORTEX The amygdala alerts your
The decision making area of the brain is also activated and acts to body, preparing it for potential
balance out the potentially rash reaction that the amygdala action. It sends signals telling
promotes. your adrenal glands to
produce adrenaline.
TRIGGER
Seeing or hearing a trigger event can spark an anger response from
the amygdala in just a quarter of a second.

FLUSHING RED
The rise in adrenaline causes blood vessels to
dilate to improve blood flow. The dilation of the
veins in your face can make your face flush.

TEETH GRINDING
People have different physical responses to anger,
but common reactions include grinding teeth,
clenching fists and tensing muscles.
EVOLUTIONARY PSYCHOLOGY PERSPECTIVE:

Evolutionary psychologists may define anger as "an adaptive

response that evolved to help humans deal with conflicts and
threats, promoting survival and protecting resources."
SOCIAL PSYCHOLOGY PERSPECTIVE:

Social psychologists define anger as "a social emotion, shaped

by societal norms and expectations. It can serve as a powerful
social signal, influencing relationships and group dynamics."
CYCLE OF ANGER
CYCLE OF ANGER
 FACTORS THAT TRIGGER ANGER

INTERNAL TRIGGERS
Cognitive Factors: Negative thought patterns, irrational beliefs,
distorted perceptions.
Emotional Factors: Frustration, fear, stress, disappointment.
Physiological Factors: Fatigue, hunger, hormonal changes.
Past Experiences: Unresolved issues, trauma, unresolved
conflicts.
EXTERNAL TRIGGERS
Interpersonal Relationships: Conflict with others,
misunderstandings, feeling disrespected.
Environmental Factors: Noise, overcrowding, uncomfortable
temperatures.
Work-related Stressors: Heavy workload, tight deadlines, lack of
resources.
Life Events: Personal challenges, financial difficulties, major life
changes.
COMMUNICATION AND EXPECTATIONS
Communication Breakdown: Miscommunication, unclear
expectations.
Unmet Expectations: Disappointment due to expectations not
being fulfilled.
Feedback and Criticism: Negative feedback, criticism, perceived
injustice.
PERSONAL BELIEFS AND VALUES
Mismatch with Values: Situations conflicting with personal
values.
Unfairness: Perceived injustice or unfair treatment.
Ethical Dilemmas: Moral conflicts, situations challenging one's
ethics.
SOCIAL AND CULTURAL FACTORS
Cultural Norms: Conflicts with cultural expectations.
Social Inequality: Experiences of discrimination or inequality.
Social Pressure: Peer pressure, societal expectations.
LACK OF CONTROL
Perceived Powerlessness: Feeling out of control in a situation.
Uncertainty: Ambiguity, unpredictability in life or work.
Change: Resistance or discomfort with change expectations.
HEALTH AND WELL-BEING
Physical Health: Chronic pain, illness, discomfort.
Mental Health: Anxiety, depression, emotional instability.
UNRESOLVED ISSUES
Unresolved Conflicts: Lingering issues with others.
Unacknowledged Emotions: Suppressed or unexpressed
feelings.
COPING MECHANISMS
Ineffective Coping Strategies: Poor coping mechanisms leading
to frustration.
Substance Abuse: Dependence on substances affecting
emotional regulation.
PERSONALITY FACTORS
Personality Traits: Certain personality traits may predispose
individuals to anger.
Coping Style: Default response to stress and challenges.
RELAXATION TECHNIQUES
& SELF-MANAGEMENT
DEEP BREATHING
1. Sit or lie down comfortably.
2. Inhale deeply through your nose, allowing your abdomen to
expand.
3. Exhale slowly through your mouth, letting your abdomen
contract.
4. Repeat for several breaths, focusing on the rhythm.
PROGRESSIVE MUSCLE RELAXATION
1. Start with your toes and progressively move upward or vice
versa.
2. Tense a muscle group for a few seconds.
3. Release the tension while focusing on the sensation of
relaxation.
4. Move to the next muscle group until you've covered your
entire body.
MINDFULNESS MEDITATION
1. Find a quiet space and sit comfortably.
2. Focus your attention on your breath, bodily sensations, or a
specific point of focus.
3. When your mind wanders, gently bring it back to the present
moment.
4. Practice regularly to cultivate mindfulness.
GUIDED IMAGERY
1. Close your eyes and take deep breaths.
2. Visualize a calming scene, such as a beach, forest, or
meadow.
3. Engage your senses by imagining the sights, sounds, and
smells of the scene.
4. Stay in this mental space for a few minutes.
CATHARTIC RELEASE OR CATHARTIC EXERCISE
• The term "cathartic" comes from the Greek word "katharsis," which
means purification or cleansing.
• To provide individuals with a physical and emotional release for their
pent-up anger and frustration.
• This concept is rooted in the psychological theory of catharsis, which
suggests that expressing strong emotions, such as anger, in a controlled
and safe environment can have therapeutic benefits.
• Professional guidance and supervision are crucial to ensure that these
activities are conducted in a safe and supportive environment, and that
participants are processing their emotions in a healthy and constructive
way.
Here's an explication of the cathartic release in cathartic
exercise:

Emotional Release
Anger is a powerful emotion, and suppressing it can lead to
increased stress and tension. Cathartic exercises aim to provide
a safe space for individuals to express and release their anger
in a controlled manner. Breaking objects like glass or plates can
serve as a symbolic act of letting go of negative emotions.
Physical Outlet

• Physical activity, including breaking objects, allows individuals

to channel their anger into a physical outlet.
• This can help release built-up energy and tension, promoting a
sense of relief.
• The act of breaking something can be a visceral and tangible
way for individuals to externalize and discharge their anger.
Symbolic Expression

• Breaking objects in a controlled setting can serve as a

symbolic expression of one's anger or frustration.
• The act of shattering something can represent a breaking
point or the release of negative emotions.
• The symbolic nature of the exercise can contribute to a sense
of closure and a fresh start.
Mind-Body Connection:

• Cathartic exercises recognize the interconnectedness of the

mind and body.
• Engaging in physical activities can have a direct impact on
emotional well-being.
• By allowing individuals to physically engage with their
emotions, cathartic exercises aim to promote a healthier mind-
body connection.
 Connection Between Stress Management
and Emotional Well-being

• Physiological Benefits: Reduced heart rate, lowered blood

pressure, improved digestion, and enhanced immune function.
• Psychological Benefits: Decreased anxiety, improved mood,
increased focus, and better sleep quality.
• Connection to Emotional Well-being: Regular practice of
relaxation techniques can contribute to emotional resilience,
better coping with stressors, and an overall improved sense of
well-being.
 Incorporating Relaxation Practices
Into Daily Routines

• Integration: Integrate short relaxation sessions into your daily

schedules.
• Consistency: Emphasize the cumulative benefits of regular
practice.
• Adaptability: Highlight that relaxation techniques can be
adapted to various settings and time constraints.
 Time-Out Strategies and Self-Management

TIME-OUT
• a brief break deliberately taken in the midst of challenging
situations
• serves as a purposeful pause, allowing individuals to step back,
regain composure, and prevent impulsive reactions
• not an avoidance tactic but a strategic and constructive means
of navigating heightened emotions
 KEY ELEMENTS OF A TIME-OUT
1. Brief Break
• Emphasis is placed on the brevity of the break, ensuring that it serves
as a momentary interlude rather than a prolonged disengagement. This
aligns with the idea that the purpose is to recalibrate swiftly and
efficiently.

2. Regaining Composure
• The core objective of a time-out is to provide individuals with the space
and time needed to regain composure. This involves taking a step back
from the intensity of the situation, allowing emotions to settle, and
restoring a sense of balance before making decisions or taking further
actions.

3. Preventing Impulsive Reactions

• Be reminded that impulsive reactions, often fueled by heightened
emotions, can have unintended consequences. The time-out serves as
a preventative measure, breaking the cycle of impulsivity and providing
an opportunity for thoughtful and considered responses.
“Be angry and do not
sin; do not let the sun
go down on your
anger, and give no
opportunity to the
devil.”