Ransom Hall filled with talk of anger Tuesday, when students expressed concerns and communicated frustration at a round table.

Counseling services specialist Amy Zavada leads weekly sessions similar to this. Tuesday’s session addressed anger management.

Zavada introduced a three-step process and tips to manage anger.


Step 1. Validate the problem

Admitting there is anger present is the first step, Zavada said.

“Anger is good,” she said. “Anger alerts you to a problem that needs to be solved.”

She said denying the present problem only creates tension, and anger itself shouldn’t be avoided.

“I think anger is a natural, healthy emotion,” Zavada said. “It’s how we express it that becomes destructive.”


Step 2. Identify the problem

Zavada compared anger to an emotional iceberg. The tip of an iceberg is smaller than its entirety, she said, but a look under the surface shows a much larger body.

“When we look below anger, we oftentimes find something more hurt and wounded,” she said.

Many situations trigger anger within people, Zavada said, citing examples of how some react negatively to being told what to do, while others may become angry when they feel overwhelmed. 


Step 3. Decide what to do with anger

Zavada promoted using anger in a positive way. She said a part of the cool-down process is deciding what to do with anger.

“When you decide, you’re in control instead of letting your anger take control of the situation,” she said.

Industrial engineering junior Paul Lexington said he likes to exercise at the Maverick Activities Center to relieve tension.

“When I get angry, I run,” he said. “I run either at the MAC or around River Legacy in the wilderness.”

Tips to stick with

Use anger reducing methods

When anger is too much to deal with, Zavada suggested finding an anger-reducing method. She said the method needs to be effective enough to distract from anger until it cools to a manageable level. 

This, she said, goes back to identifying levels of anger.

“If we’re able to recognize an emotion, we have that much more power over it,” she said.

One method Zavada suggested was to read a children’s book. She said these books break down complex issues such as anger into simple terms that may help a situation.

“Sometimes, going back to kids books is the best solution,” she said.

During Tuesday’s seminar, Zavada read a few pages from children’s book, Mad Isn’t Bad.

“It’s really simple, but I think it really spins anger in a positive way,” Zavada said.


Improve communication

A trend Zavada noticed is that lack of communication can lead to anger. She said a way to avoid this is to improve communication skills. 

“Ask for what you want from others,” she said. “Don’t assume they can read your mind.”

Zavada said to resolve conflict, be specific about what is wanted, remain calm, listen and be willing to compromise.

Nursing junior Ruben Rodriguez said the open forum introduced new ways for him to handle anger and reinforced ideas he already had about how to do so.