Understanding anger is a key to managing it effectively.

In this episode of The Anger Management Podcast, we delve into the intricacies of anger, exploring how it manifests differently for everyone and the importance of recognising our triggers.

We discuss that anger is not an action or behavior, but a powerful emotion driven by our perceptions of events. Understanding this distinction is crucial for learning how to manage anger effectively. We also share practical strategies such as deep breathing and cognitive restructuring to help reshape your thoughts and reactions.

Join us as we equip you with the tools to take control of your anger and foster healthier relationships, paving the way for a calmer and more peaceful life.

Key Takeaways:

• Anger is a powerful emotion driven by perceptions, not just actions or events.
• Understanding that anger is a feeling, not a behavior, is vital for management.
• Your thoughts shape your anger; and changing your perceptions can alter your emotional responses significantly.
• Recognising personal triggers and patterns can help in developing effective anger management strategies.
• Deep breathing can act as a fire extinguisher for overwhelming feelings of anger.
• Engaging in cognitive restructuring allows you to challenge negative thoughts fueling your anger.

Links referenced in this episode:

For free resources on how to control your anger, visit angersecrets.com

To control your anger now, visit angersecrets.com/course/

Picture You've just arrived home after an exhausting day, and just as you sit down to take a break, your partner makes a small offhand comment.

Suddenly you feel a wave of anger wash over you.

You shout at your partner, start a fight, and end up ruining the rest of your evening.

Sound familiar?

If you're tired of feeling frustrated, angry, or out of control, now is the time to listen closely.

In today's episode of the Anger Management Podcast, we'll go deep into the topic of exactly what anger is helping you to manage your anger in a healthy and constructive way.

If you have an issue with anger in any way, then stick around, as the next 10 minutes might be the most important 10 minutes you spend on yourself today, this week, or even this year.

Hello and welcome to episode two of the Anger Management Podcast.

I'm your host, Alistair Duis, and over the last 30 years, I've taught over 15,000 men and women to control their anger, master their emotions, and create calmer, happier, and more loving relationships.

On this podcast, I combine my 30 years of anger management experience with the power of artificial intelligence to share with you some of the most powerful tools, techniques, and strategies I've taught my clients over the years to help them control their anger and live calmer, happier, and more peaceful lives.

Today, I've asked my AI assistants, Jake and Sarah, to share a deep dive into the topic of what exactly anger is and why it's important to learn how to manage it.

Make sure you stick around to the end of this episode, where I'll add some final thoughts on this episode and let you know how to access my help to control your anger once and for all.

With that said, let's get started into today's deep dive.

Ever feel like anger has you on a leash?

Like you're one little tug away from snapping?

Oh, yeah.

You're not alone.

Not at all.

So many of us wrestle with this powerful emotion, and today we're going deep on anger.

What is it really?

Why does it seem to have such a hold on us?

And how can we start to, you know, maybe loosen that grip a little bit?

You know, it's interesting because everyone experiences anger, but it feels so different to different people.

Some people really experience it as this intense rage, and other people experience it as this simmering frustration that just builds over time.

Yeah, it's like everyone has their own.

Their own personal anger monster, right?

Yeah.

I've heard people define it all kinds of ways.

Frustration, rage.

You know, some people even describe it as, like, wanting to shout or hit or just act out of control.

Yeah.

And that brings up a really important distinction, because while those actions can be the result of anger, they're not anger itself.

Anger, at its core, is an emotion.

It's a feeling.

Okay, so it's like the fuel that drives the engine, but not the car itself.

Exactly.

Think of it as the energy source, and those actions are how that energy, how it manifests.

And one of the tricky things about anger is that it can be so intense, so overwhelming, that it just completely takes over.

Absolutely.

It's like a wave that just crashes over you, and suddenly you're not even thinking straight.

I remember reading somewhere that anger is an intense emotional state involving a strong, uncomfortable and hostile response to a perceived provocation, hurt, or threat.

And that word perceived really jumps out at me.

Yeah, it's an important word because it points to the fact that it's not necessarily the actual event itself that triggers the anger, but it's our interpretation of it.

So it's not just what happens, but how we think about what happens.

Exactly.

Let's say, you know, you're stuck in traffic and someone cuts you off.

Your immediate thought might be, this jerk did that on purpose.

They're disrespecting me.

And that thought, that perception, that is what ignites the anger.

But what if, instead of assuming they were being malicious, you thought, maybe they didn't see me, or maybe they're rushing to the hospital?

I mean, the situation hasn't changed, just your perception of it.

Right.

And that's a perfect example of how our thoughts shape our emotions.

And it leads to a really powerful concept around, like, you create your anger.

You know, it's not some outside force that's controlling you.

It's your own internal interpretation of events that's triggering that emotion.

Whoa, That's a big one to wrap your head around.

So you're saying if I can change how I think about things, I can change how angry I feel?

Absolutely.

You're not a passive victim of your anger.

You actually have a say in how you react.

And that's really empowering because it means you can start to take back control.

Wait, hold on.

Are you saying I can actually choose to not be angry?

Yeah.

Even when something frustrating happens.

I mean, that seems almost impossible.

Well, it's not about becoming some emotionless robot.

It's about understanding the process, recognizing your triggers, and developing strategies to manage those reactions.

And that's what we're going to explore next.

Okay, this is starting to make sense, but it also feels kind of daunting.

Like, how do I Actually do this?

How do I change the way I react to things that usually make me angry?

Yeah, that's a great question.

And that's where the real work begins.

You know, it starts with self awareness.

Think of it like detective work.

You need to investigate your anger.

You know, get to know its patterns and triggers.

So like, figuring out what sets me off exactly?

Like what situations, what people, or even what thoughts tend to push your buttons.

Just start paying close attention to what's happening in those moments.

And you can even keep a journal to track your anger.

You know, maybe even rate the intensity on a scale of 1 to 10.

Like an anger logbook.

I can see how that would be helpful for spotting patterns.

Yeah, it can be really revealing.

And once you start to identify those triggers, then you can start to develop strategies for dealing with them.

Yeah.

Think of it as building a toolkit for managing your anger.

So what kinds of tools are we talking about here?

Well, one of the most powerful tools is learning to hit that pause button before you react.

You know, when you feel that surge of anger rising, take a few deep breaths, Step away from the situation if you can, and just give yourself a moment to cool down.

I've heard about deep breathing exercises for anger management.

Is that what you're talking about?

Exactly.

It sounds simple, but it can be incredibly effective.

Deep breathing helps to kind of activate your body's relaxation response, which can counteract the physiological effects of anger.

Okay, so deep breaths are like a fire extinguisher for my anger.

Uh huh.

That's a great way to put it.

It helps to put out those flames before they spread.

But there are other tools in the toolkit as well.

One technique that's really helpful is called cognitive restructuring.

Cognitive restructuring?

That sounds pretty technical.

Yeah, it's basically about challenging those automatic negative thoughts that fuel your anger.

Remember we talked about the guy cutting you off in traffic?

Instead of assuming that he did it on purpose, you could try to come up with some alternative explanations.

Like maybe he's having a really bad day, or he's lost, or he just didn't see me.

Exactly.

And just by shifting your perspective, you can actually change the way you feel.

It's like taking off those anger tinted glasses and seeing the situation in a new light.

Yeah, I'm starting to see how this all fits together.

But let's be real.

There are times when it feels like my anger is just too big, too overwhelming to control.

What do you say to people who feel like they're just constantly on the verge of interruption?

Well, first of all, I just want to acknowledge that it's okay to feel overwhelmed.

Anger can be an incredibly powerful emotion, and it's normal to struggle with it.

But here's the good news.

There are proven strategies that can help.

Is that where anger management classes come in?

Like having a personal trainer for your emotions?

That's a great analogy.

Anger management provides you with the tools and techniques to understand your anger, to identify those triggers, and then to develop healthier coping mechanisms.

Think of it as learning a new language, the language of emotional regulation.

So instead of shouting or slamming doors, I learn to express my anger in a way that's assertive but also respectful.

Exactly.

It's about finding your voice, communicating your needs effectively, and setting those healthy boundaries.

And it's not about suppressing anger.

It's about channeling it in a constructive way.

I like that.

Channeling it instead.

Letting it control me.

But this all sounds like a lot of work.

It's a lot easier to just blame other people or situations for making me angry.

Why should I even bother putting in the effort to change?

Yeah, I'd admit it does sound like a lot of effort.

But I guess what I'm hearing is that it's an investment worth making.

It really is.

Think about it this way.

When you let anger control you, it takes a toll, you know, on your relationships, your health, your overall well being.

It's like carrying around this heavy weight is dragging you down, draining your energy, and keeping you stuck in this cycle of negativity.

That's a powerful image.

And I guess if I can learn to manage my anger, it's like finally setting down that weight and being free to move forward.

Exactly.

It's about reclaiming your power, your peace of mind.

And remember, it's a journey.

It's not a destination.

There will be setback, you know, slip ups along the way, but the key is to just keep practicing, keep learning, and keep striving for that.

For that calmer, more peaceful you.

So it's okay to not be perfect at this, right?

I don't have to expect myself to never feel angry again.

Absolutely not.

Anger is a natural human emotion.

You know, it's part of who we are, but it doesn't have to rule our lives.

Okay, that's a relief to hear.

So for our listeners who are ready to start this journey, where do they begin?

Well, you know, we've talked about some basic techniques like deep breathing and cognitive restructuring, but there's.

There's so much more to explore.

There's some great resources out there, like anger management classes, books, you know, even online programs.

And speaking of online programs, I know you wanted to mention a particular resource that you think is really valuable.

Yeah, absolutely.

If you're ready to to dive deeper into this world of anger management, I really Recommend Checking out anger secrets.com It's a great website, just a wealth of including a free online training program that can really help you, you know, start taking control of your anger today.

Fantastic.

I'll definitely be checking that out myself.

And for our listeners, I'll include that link in the show notes so you can easily find it.

Perfect.

Remember, taking control of your anger is.

It's one of the most empowering things you can do for yourself.

It's a journey worth taking and you don't have to do it alone.

Thanks for joining us on this deep dive into anger.

It's been eye opening to say the least.

And remember, it's not about never feeling angry.

It's about learning to navigate those those choppy emotional waters with skill and grace.

Until next time, stay curious, stay informed, and keep diving deep.

Okay, thanks for tuning in to today's episode of the Anger Management Podcast.

I hope you have found this deep dive into what anger is helpful.

Before we end this episode, let me summarise some of the main points of this deep dive.

You have learned that anger is not an action or behavior, but rather a feeling that you experience.

Although you may yell, shout or act out of control when you are angry, these actions are not anger itself, but rather simply actions that can result from feeling angry.

Understanding this distinction between anger and the actions you take when you are angry is essential in learning how to control your anger.

The next point is that anger is a response to a perceived provocation, hurt or threat.

This means that your anger doesn't arise from what others say or do directly, but from how you perceive their actions.

By learning to control your perceptions of others actions, you can change how you respond to any situation.

Next, you create your own anger.

The real cause of your anger is not how others are acting or what they are doing, but rather how you perceive their actions.

This means that to control your anger, you need to focus on changing your perception and thought patterns.

For example, you may view your partner's criticism as an attack sparking your anger, but if you view it as a call for help, you may feel empathy instead.

Recognizing your role in creating anger is a powerful first step towards managing it.

Okay, I hope you found this episode helpful.

If you did, please take a moment to follow the anger management podcast on your favorite podcast app.

And if possible, leave a quick rating and review.

This helps others find the show and start their own journey to a calmer, happier and healthier life.

Remember too for free support on how to control your anger including access to a free training or a free 30 minute anger assessment, call with me, visit my website angersecrets.com or if you would like to begin your anger management journey right now, simply visit angersecrets.comcourse to enrol in my powerful online course the Complete Anger Management System.

I'd be honoured to help you on your anger management journey.

Finally, remember you can't control other people but you can control yourself.

I'll see you in the next episode.

Take care.

The Anger Management Podcast is for general informational purposes only and does not constitute the practice of counseling, psychotherapy or any other professional health service.

No therapeutic relationship is implied or created by this podcast.

If you have mental health concerns of any type, please seek out the help of a local mental health professional.