Professional Documents
Culture Documents
CH 19035
CH 19035
CH-19035
SECTION A
“Those who spend (in God’s Cause) in prosperity and in adversity, who repress
anger, and who pardon the people; verily, God loves the good-doers.” (Quran
3:134).
Once a man came to Prophet Mohammad and said, “Messenger of God, teach me some
words which I can live by. Do not make them too much for me, in case I forget.” He
said, “Do not be angry.”(Saheeh Bukhari)
Make Dua and trust Allah
Du’a is the most important and powerful tool of a Muslim. Therefore, we must always
pray against evils and for God to protect us against bad behavior of any form. Recite this
verse to have patience and get rid of your anger
“O you who believe! Seek help in patience and As-Salat (the prayer). Truly! Allah is
with As-Sabirin (the patient ones)” (Surah Al-Baqarah
Verse #153)
Anger may result in externalizing behaviors. These can include verbal arguments and
tantrums. Anger can also cause internalizing behaviors. Internalizing behaviors can
include sulking or increased symptoms of depression. People may show anger through
aggression. Aggression is the biological function of anger. It is an evolutionary response
that helps prepare people to fight off threats.
Relaxation
Simple relaxation tools, such as deep breathing and relaxing imagery, can help calm
down angry feelings. There are books and courses that can teach you relaxation
techniques, and once you learn the techniques, you can call upon them in any situation
Some simple steps you can try:
Breathe deeply, from your diaphragm; breathing from your chest won't relax you.
Picture your breath coming up from your "gut."
Slowly repeat a calm word or phrase such as "relax," "take it easy." Repeat it to
yourself while breathing deeply.
Non strenuous, slow yoga-like exercises can relax your muscles and make you feel
much calmer.
Give yourself a break. Make sure you have some "personal time" scheduled for times of
the day that you know are particularly stressful. One example is the working mother who
has a standing rule that when she comes home from work, for the first 15 minutes
"nobody talks to Mom unless the house is on fire." After this brief quiet time, she feels
better prepared to handle demands from her kids without blowing up at them.
Cognitive Restructuring
Simply put, this means changing the way you think. Angry people tend to curse, swear,
or speak in highly colorful terms that reflect their inner thoughts. When you're angry,
your thinking can get much exaggerated and overly dramatic. Try replacing these
thoughts with more rational ones. For instance, instead of telling yourself, "oh, it's awful,
it's terrible, everything's ruined," tell yourself, "it's frustrating, and it's understandable that
I'm upset about it, but it's not the end of the world and getting angry is not going to fix it
anyhow."
Anger journaling
Understanding one's own emotions can be a crucial piece of learning how to deal with
anger. Children who wrote down their negative emotions in an "anger diary" actually
ended up improving their emotional understanding, which in turn led to less aggression.
When it comes to dealing with their emotions, children show the ability to learn best by
seeing direct examples of instances that led to certain levels of anger. By seeing the
reasons why they got angry, they can in the future try to avoid those actions or be
prepared for the feeling they experience if they do find themselves doing something that
typically results in them being angry.
Medication
As anger is a psychological concern, treating with medication is a secondary line of
approach. However, if there is a medical reason for an anger response certain
psychotropic medications are prescribed by doctors to complement the psychotherapy
intervention. Medications include Antidepressants, Anti-psychotics, Anti-seizure and
Beta blockers. These drugs specifically do not target anger directly, but they have a
calming outcome that can support control of rage and negative feeling. Antidepressants
may have a particular role when anger is a manifestation of depression. Anger attacks are
found in 40% of those with major depressive disorder with 64–71% of cases responding
to an SSRI such as fluoxetine.
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