Friday
Jul302004
Friday, July 30, 2004 at 12:01AM
Mad as Hell
When I was 12 years old I worked on lawn mowers as a hobby. I liked to get some old mowers that would not crank and try to fix them. One day after school, I was in my front yard working on one such comatose mower when the wrench I was pushing slipped off of the nut and I barked my knuckles on the engine block. It hurt like hell and it rounded the nut. I was enraged and my knuckles were bleeding. I stood up quickly in the way only an angry, indignant person can. I did it so quickly, I forgot there was another lawn mower right behind me. The handle of the other mower hit me right behind my ear. I don't know if you have ever been hit right behind the ear or not, but it really hurts, even worse than bloody knuckles. Even then, I was not through. My anger meter was still climbing and through the fog of pain I saw a large cardboard trash barrel just inside the garage. Still reacting and not thinking, I swiftly walked over to the trash barrel and channeled all of my frustration into my right foot. I kicked the hell out of that trash barrel and nearly broke my foot. My knuckles were bleeding, my ear was ringing, and I was standing gingerly on my right foot. It was about that time a thought crept into my consciousness. It said, "you know, everything you do just makes it worse." I stopped my raging and felt a bit stupid, but I often think of that incident even today. It helps me control myself and how I express my feelings of anger.
When I am doing a group or teaching about anger, I tell folks anger is a fire. What we do in response will equate to either pouring water on the fire or gasoline. Anger can be extinguished or it can explode out of control.
Anger usually results from one of two conditions:
You get what you don't want
You don't get what you do want
I have mentioned Albert Ellis before and I will espouse his theories again as they relate to anger. Basically, Ellis says what we think determines what we feel and do. He describes it in his ABC Theory.
A EVENT: An event can be anything, but think of it as a stimulus. Let's say someone walks past you in the hall at work and does not return your greeting.
B BELIEFS: This part often happens immediately. We have beliefs which have been forged by our experiences and understanding of things at the moment. Automatic thoughts occur. "Joe must be mad at me, he did not say hi this morning."
C RESULT: both emotional and behavioral. If you believe Joe is angry with you, you may act funny around him. You may become angry with Joe for being mad at you.
The problem is, Joe may have been preoccupied and not even realize you said hi. There are many explanations why Joe may have passed in the hall without returning a greeting. Ellis has a person look at the B part and challenge these irrational or incorrect beliefs. They are what determine how we feel and what we do, not the A.
Here are a few points I'll make about managing anger:
(1) Anger is a non-evil human emotion. It is information telling us something is wrong and something needs attention.
(2) Anger is about you. You are mad because of what you are thinking. Even if you are justified, it is still a result of how you think. You make yourself angry. This explains why one thing may infuriate one person while someone else is unaffected.
(3) The best way to manage anger is to keep it from developing in the first place. If you had the awareness to know when you are a little angry, you could deal with it before it became a full blown anger outburst.
(4) The better you are at communication and listening, the better your tools for resolving anger. The source of the anger must be dealt with. If you know why you are angry, you can work toward resolution. What do you want? What do you want someone to do?
(5) If you are angry, slow down. Give yourself time to think and decide what course of action is best for the long run. It may feel good to scream at someone, but you will have more trouble later.
(6) Seek first to understand, then to be understood.
(7) Lighten up, laugh. Humor is one of the best weapons against anger.
Life is too short to be angry all the time. I used to teach a course for domestic abusers. It is amazing the little things people will become violent over. On the other end of the scale, people are quite capable of controlling themselves even when very angry. The trick is to be angry, but express it assertively. You do that by focusing on the behavior of a person and by not making it personal.
Wrong way: "You don't respect me."
Right way: "When you make comments about my weight around our friends, I feel disrespected. Please don't do that anymore."
Wrong way: "Are you stupid or something?"
Right way: "I am frustrated having to explain this to you again. You told me you understood."
Wrong way: "You are so irresponsible."
Right way: "It is your responsibility to pay your car insurance. Because you were late, there is a $20 late charge. I would appreciate it if you would take paying your bills more seriously."
Notice the wrong way usually begins with "you" and the right way begins with "I". In communication, let the other person speak for themselves and you speak for yourself. I know I hate it when someone tries to tell me what I am thinking or the "real" reason I did something.
Oh man, look at the time, I have to go to bed, damn it. I never get any time to do what I want. I work all the time and still don't have enough money. When I do get a day off, I have to work like a slave around the house just to keep up. Just kidding, I'm not really mad.
Here's to a happy Friday everyone and I hope you all have a nice weekend.
Until the next time
John Strain