SLC-S29/W3-Mind & Learn : The Psychology Journey "Anger Control"

josepha (79)in #psychology-s29w3 • 5 hours ago (edited)

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Task 01 Describe your techniques for controlling anger and emotions. What is your reaction in that moment when you get excessively angry?

I do not look happy each time I am angry. Anytime that I feel anger rising, my first technique is for me to pause and be aware. I usually stop talking or reacting to the cause of the anger to save my mental health. Right now I am angry. Naming the emotion helps me to reduce its intensity.

Controlled breathing is another technique that I usually use by adapting slow, deep breaths in through my nose and out through my mouth. This helps me to calm my nervous system and prevent impulse reactions.

Temporary withdrawal is another thing that I practice. Most of the time I do step away from the situation or remain silent until my emotions is settle. This helps me to prevent actions or regretful words.

Angry	Happy

When I get excessively angry, my immediate reaction is mostly physical tension tight face, jaw, racing heart, shaking my head, and restlessness. Instead of reacting outwardly, I do try to channel the energy in me inward, grounding myself by focusing on my body or surroundings. Later when I am calm, I do reflect on the cause of my anger and express my feelings more rationally.

Task 02 Perform a progressive muscle relaxation exercise, record a video, and write in detail how effective it is for you

In my video, I sit down comfortably against my corridor,
I close my eyes and take three deep breaths.
I tense my foot muscles for some seconds before I release them.
I then tighten my calves for some seconds before I release them.
I continue upward (abdomen, thighs, arms, chest, shoulders, and my face).
After I released each muscle group, I noticed the relaxation.
I then end everything with slow breathing.

Effectiveness
After I finished performing the progressive muscle relaxation exercise, I noticed a significant reduction in physical tension. My breathing became slower for me, my mind felt clearer, and my heart rate stabilised. I recognise where I store stress in my body with the help of deliberate tensing and releasing. I felt calmer and more grounded emotionally.

The exercise was effective for me because it shifted my focus from intrusive thoughts to bodily awareness. I found the progressive muscle relaxation exercise useful for managing anger, as it released suppressed tension and restored emotional balance. I believe that if I continue doing it regularly it would help me to improve emotional regulation and manage stress for me.

Task 03 There will be a short story, read the story and express your own thoughts.

Mr. Dipak is a senior government official who lives a luxurious and modern lifestyle but struggles with deep insecurity. At his home, he regularly shkhts at an verbally abuses his wife over small issues. His constant anger negatively affects his children's lives, who begin to behave badly at school.

One day, Mr. Dipak's aggression escalates into physical violence, and in a moment of uncontrolled rage, he fatally injures his wife. It was too late before he realised his mistake and as he does he broke down and informed the police, who arrested him. As a result of what happened, the children are left traumatized, showing how uncontrolled anger can destroy an entire family.