Anger
What is Anger? Is it normal?
Anger is an Emotion
Anger is a normal feeling.
Everyone gets angry.
What is a hassle log?
It is a log that helps you learn about what makes you angry and how you handle these situations so you can work to change your behaviors that cause you to get in trouble and/or feel bad about yourself.
(What time of day was it, Where were you, What happened, Who was the other person, What did you do, How angry were you, How did you handle yourself)
What is an anger Cue?
It's a physical warning sign that everyone has that lets them know they are getting angry.
What does it mean to Think Ahead?
Thinking ahead to the consequences of your actions (IF I do this now, THEN this will probably happen later).
What is Self-Evaluation and what are two types of Self-Evaluation?
It's judging how you handled a conflict situation or hassle after it is over.
Self-Coaching
Self-Rewarding
What is Aggression?
It is when you hurt someone or something when angry. This can lead to trouble with authorities (police, teachers, parents),with peers, and with feelings about self.
What is a Trigger?
Things that make you angry.
Identify at least 3 anger cues.
Muscle tension, knot in the stomach, clenched fists, grinding teeth, pounding heart, shaking legs/arms, etc.
Describe and identify a Short Term consequence.
Consequence that happens soon after my behavior. (i.e. the person I punched punches me back).
What is Self-Rewarding? Give two examples.
Self-Rewarding is to reward yourself when you feel that you have handled your anger well. (i.e. self-praise, watch a favorite TV show, eat a preferred meal).
What are some feelings that may be hidden by your anger?
Anxiety, Embarrassed, Jealous, Trapped, Pressured, Afraid, Devastated, Manipulated, Belittled, Inferior, Surprised, Sad, Offended, Deceived, Concerned, Confused, Powerless, Etc...
What are the two types of triggers?
Internal and External Trigger.
Name at least 3 anger reducers.
S - STOP (Do not react immediately)
T - Take a step back
O - Observe (Notice what is happening inside and around you)
P - Proceed mindfully (Act wisely and stay in control)
Wise Mind: a balanced state of mind where you can access your inner wisdom by integrating emotional and rational thinking, allowing for more thoughtful and effective decision-making.
Opposite Action: avoid the person, take a time out, be kind,imagine being in the persons shoes, change posture, change body chemistry
Radical Acceptance: acknowledging and embracing difficult situations and emotions without resistance or judgment, recognizing that reality is what it is, even if painful.
Emotional Regulation skills: TIPP (Ice dive).
Deep Breathing : Inhale, hold breath, exhale.
Backward Counting : Count backwards silently. Calms you down and gives you time to respond most effectively.
Pleasant Imagery : Imagine being in a peaceful scene. Think about what you see, hear, smell, etc.
Describe and identify a Long Term consequence.
A consequence for my behavior that takes time for me to experience (i.e. An assault conviction for punching someone).
What is Self-Coaching? Provide two examples.
Self-Coaching is when you problem solve how to handle your anger better in the future. (i.e. This time I punched the person I was angry at but next time I will walk away and take some deep breaths to avoid another assault charge).
What is Anger Control?
Anger control means having more personal power by being able to be in control of your angry reactions despite the attempts of others to hassle you.
Define an Internal Trigger and give an example.
Internal Triggers are things we say to ourselves that increase our angry impulses and or physiological feelings that make us feel angry.
What are Reminders? Name at least 1 Reminder.
These are little phrases you tell yourself to stay in control.
Example:
“Don’t let them control how I feel.”
“Stay cool; this isn’t worth it.”
“If I react calmly, I’ll feel better later.”
"Cool Down, Chill Out, This too Shall Pass, I am better than this".
Describe and identify an Internal consequence.
An internal consequence is how my actions affect the way I feel and think about myself (i.e. I feel guilty and think I am a bad person).
When Self-Evaluating what is the key thing you need to remember.
Have Self-Compassion. Don't beat yourself up!
What are the rules in the group?
Stay on topic
No slurs or cussing
Sit appropriately in group
Take appropriate breaks
No flipping off people
Let’s not be disruptive
Be Respectful
Appropriate conversations
One person speaks at a time
No throwing stuffed animals or any items
Follow ROWI rules especially boundaries
Define an External Trigger and provide an example.
An External trigger is something that someone else does or things that happen that cause us to react with anger or become stressed out.
Model how you will use the first four steps of the Anger Control Chain to manage your anger (Triggers, Cues, Anger Reducers, and Reminders).
Were the steps used correctly?
Describe and identify an External consequence.
An External Consequence is something that happens to you outside of yourself. (i.e. The person you punched punches you back, I break something → I have to pay for it).
Name at lease 3 out of the 10 social skills you learned in PHP.
Social Skills: Making a Complaint, Understanding the Feelings of Others, Getting Ready for a Difficult Conversation, Dealing with Someone Else's Anger, Keeping Out of Fights, Helping Others, Dealing with an Accusation, Dealing with Group Pressure, Expressing Affection, and Responding to Failure.