The Dark-Eyed Mistress of Sweet, Sweet Pain (jenni_the_odd) wrote,
The Dark-Eyed Mistress of Sweet, Sweet Pain

Testy goodness, part IV

Results of Your Anger Test
Anger is a complex and multi-faceted topic. To help you better understand results, we have analyzed your answers from different angles and broken down the results as follows:

General score: a general overview of your response in a variety of situations
general intensity of anger (graphs)
identification of anger management styles (using red and yellow flag system)
Anger by Emotional Load: overview of your response depending on the emotional intensity of the situation
Anger intensity (graphs)
Identification of top anger management styles
Anger by Seriousness of Consequences: overview of your response depending on the repercussions of the situation (long or short-term)
Anger intensity (graphs)
Identification of top anger management styles
As with all of Queendom's tests we finish with some practical tips and advice.

General Intensity of Anger

Overall Score (score = 52)

Angry emotions (score = 52)

Angry behavior (score = 33)

What does your score mean?
Your overall anger level is normal. You get angry in certain situations but don't blow up at every possible occasion. You seem to have found a balance between accepting the occasional flash of temper and not letting yourself get worked up over nothing. You realize that sometimes it's just not worth the headache, and that the feeling will pass if you don't focus on it. This is a healthy, normal approach - suppressing anger can be precarious, but so can letting yourself get swept away by the powerful emotion.

Are you in touch with your emotions?

Some people don't recognize how they are feeling even when it is obvious to those around them. They can't identify the emotional, physiological or behavioral response they are experiencing along with the emotion itself. This is NOT the case for you. When you are angry you are aware of it and understand what you are experiencing. According to this test, you are clearly in touch with your feelings of anger.

How long do you dwell?

The dwelling index provides you with some information on how long you hold on to your feelings of anger. Dwelling in long term situations or situations with a lot of personal importance is to be expected and is, in fact, quite normal. But being unable to get over situations with short-term consequences or one of low personal importance is unhealthy and unconstructive for everybody involved.

Where do you stand?

Congratulations, your score shows that you are a resilient individual. You do not dwell inappropriately and can let go of your anger when the situation does not warrant extended emotional reactions. Whatever the reason for the setback, you bounce back in the due time and move on. Overall, your outlook appears to be healthy!

Your Anger Management Styles
Below, you will find a list of your predominant anger styles in different kinds of situations. The first one on each list is your most common style for that type of scenario.

Overall top styles

Healthy Expresser (score = 83 )
Denier (score = 45 )
Sublimator (score = 50 )

If you see a red flag beside the style, it signals a WARNING; this style is dangerous or harmful for this kind of situation.

Anger by Emotional Load

Anger Intensity

Heavily loaded situations (score = 70)

Moderately loaded situations (score = 55)

Benign situations (score = 30)

Top styles in emotionally loaded situations

A situation with a high emotional charge is one that would be extremely upsetting for most people, one that would incite a strong emotional reaction. An example would be if someone close to you were the victim of a malpractice case that left him or her disabled.

Healthy Expresser (score = 75 )
Denier (score = 67 )
Sublimator (score = 75 )
Transcender (score = 50 )

Top styles in moderately loaded situations
A situation of moderate emotional charge is one that would make most people upset but not to an extreme degree. An example of such a situation is having an argument with someone important to you, or someone breaking a belonging that has special meaning to you.

Healthy Expresser (score = 75 )
Sublimator (score = 50 )
Transcender (score = 50 )

Top styles in benign situations
A situation of low emotional charge is one that would spark feelings of slight anger in most people, but usually nothing more than irritation. An example would be someone making noise behind you at a movie.

Healthy Expresser (score = 100 )
Denier (score = 50 )

Anger by Seriousness of Consequence

Anger Intensity

Situations with long-term consequences
(score = 67)

Situations with short-term consequences
(score = 37)

Top styles in situations with long-term consequences

A situation of long-term importance is, as the name implies, one that has a lasting effect on your life - it damages a relationship, has a serious emotional impact or requires a major change in lifestyle. An example of this would be finding your loved one locked in an embrace with someone else.

Healthy Expresser (score = 100 )
Sublimator (score = 17 )
Transcender (score = 0 )

Top styles in situations with short-term consequences
A situation of short-term importance is one that has no lasting impact on your life - it is only a problem at the moment. An example is someone spilling something on your clean pants.

Healthy Expresser (score = 67)
Denier (score = 60)
Sublimator (score = 83)
Transcender (score = 83)

Advice for Managing Anger
While the way you deal with your personal anger issues depends largely on your predominant styles, there are general healthy ways to cope that apply to most everyone. The following tips provide some guidelines for becoming better at handling feelings of anger when they do arise. There is no way to stop feeling angry at all (save for advanced meditation techniques), but there are ways to turn the emotion into something productive rather than harmful.

Know thy anger. Taking this test was the first step in the right direction. It's important to understand how you tend to react when a situation rubs you the wrong way, and the physical signs that signal the arrival of anger. Pay attention to how you feel, what you think, and what you do when you get angry in different kinds of situations. This awareness will help you pinpoint the things that you could work on as well as the coping skills that seem to work best for you.
Relax. Here are some ways you can calm yourself down when you feel the signs of anger (that, thanks to the tip above, you have learned to recognize). Relaxation is physiologically incompatible with anger - when you relax, the anger will subside.
Deep breathing from the diaphragm
Repetition of calming words. Have certain comforting phrases ready for when anger strikes - instead of thinking, for example, "I hate him", focus on positive things like, "I am very angry with him, but I can deal with this".
Imagery. Visualize something or somewhere that is calming to you. Again, have this prepared beforehand - it probably won't come to you when you're upset.
Practice stretching, yoga, tai chi, or any other physical activity you find calming. Doing it on a regular basis may help you get more "in tune" with yourself, while doing it when upset will help calm both the body and mind.
Go outside and get fresh air. Nature has amazing healing qualities that you should take advantage of.
Do a task that you find comforting (mow the lawn, read a favorite book, do a crossword puzzle, etc).
Change the way you think. This is called cognitive restructuring. Our thoughts and usual reactions are reprogrammable, if we just put in the time and effort to work on them.
Avoid negative words while feeling angry (try not to say never, can't, hate etc).
Try to see the issue from another perspective. Ask yourself, for example, if it will matter to you in a year.
Remind yourself that reacting in anger is not going to fix the situation.
Try to see the positive in the situation - there is always a "bright side", no matter how painful it may be. For example, "I've learnt a lesson from this experience".
Work on your problem solving.
If anger is the result of a problem, then set out to fix it instead of dwelling on the bad feelings!
Handle the issue at hand first and allow yourself the proper amount of time to deal with it. Don't rush through it.
Improve your communication.
Really listen to others; try not to become defensive when you feel you are being criticized. Learn from what others have to say.
Speak simply and clearly; let other people know why you are feeling angry and what would make you feel better. Do this in a constructive - not an attacking - way.
Use humor.Give yourself permission to laugh (at least inwardly), whether it's at the actual angering situation or something else.
Silliness can diffuse both the physical and emotional effects of anger.
Humor provides a time out. It gives you a moment (or two) to reorganize your thoughts and to cool down.
Change your environment. If you can get away from a heated situation for a moment to cool down, you'll probably handle it more calmly. Just don't run away from things that can't be put off!
Leave the room.
Go for a walk.
Ask the person for a moment so you can collect yourself.
Work on your timing.
If now is a bad time to deal with the angering situations, put it off (but not forever!). There is nothing wrong with taking a "time out" and then returning to the issue as long as you are not avoiding important issues altogether. Set a specific time to deal with the problem on hand.
Of course, sometimes it is just better to avoid anger-inducing situations. If you know that you will become angry in a certain situation then, by all means, skip it if you can!

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