ANGER A 9 NINE WEEK PROGRAMME
Below is a brief outline of the issues dealt with in this course, it is intended that this is worked on a one to one basis and is very action oriented.
Week 1
What is anger
Understanding how it works and what it is.
Where does anger come from in you, what are your anger triggers.
Let’s look at the whole spectrum of anger from mild annoyance to blind murderous rage.
Are you addicted? Do you like the adrenaline rush?
Learn to breathe for relaxation, and letting go exercise.
Week 2
Expressions of anger
Looking at the whole way that anger was expressed (or not) in your family, what did you learn from your parents about anger.
Anger as the cover up: when it’s the only way of expressing yourself, or as a way of life.
The family Culture: the child, parent, adult model and the adapted child.
Acknowledging all the different feelings we express through anger.
Week 3
Learning about Feelings
Shame and Anger: when you feel shame, anger is easier, but when you get angry you feel ashamed.
Following on from the previous session looking at how we avoid feelings by getting angry.
Who is in charge of you any way?
Thinking about how loss of control creates shame and anger.
Week 4
More about feelings and emotions
Ways in which we use anger, for instance: instead of crying, instead of loving, instead of letting anyone close in.
When vulnerability feels too frightening and we feel too exposed.
Week 5
Alternatives to anger
Emotions, feelings and behaviour.
Feeling your feelings and using rational thought to adjust your responses.
What could you have done instead, changing habits, and learning new behaviour.
Week 6
Safe Anger
Expressing anger safely and don’t be frightened of it, remember: sometimes it is a good thing.
Use exercises from safe anger release list.
Week 7
Owning your Anger
No one ‘makes’ you angry.
All the ways in which you blame others.
How much more empowering it is to take hold of your own emotional responses.
Week 8
Building confidence
Asking for what you want, being at home with your own power. Being powerful is a good thing and can be a gentle thing too, power is not about aggression but about allowing your self the full range of who you are.
Week 9
Resolution and Moving on
What have you learned and how do you go forward from here, build on your successes.
What are the new practices that will go forward with you.
How have you changed your understanding of your emotional life.
