Anger Management Definitions
What is Aggression?
Aggression is behavior that is intended to cause harm or injury to another person or damage property.
"The Way You Express Anger Cannot Be Changed."
False!
Our facial expressions and our nervous system’s response when we become angry are inherited, but what we do next, our behavior, is learned. Because people are not born with set, specific ways of expressing anger, it is possible to learn more appropriate ways of expressing anger.
What is an example of Deep Breathing?
Take some deep breaths. Try to inhale through your nose for a count of 4, hold your breath for a count of 7, and then exhale slowly through your mouth for a count of 8. Repeat 5 times
What does it mean to use confident body language when angry?
Stand or sit up straight, maintain eye contact, and use firm but calm gestures to convey confidence and assertiveness.
List 2 ways anger affects your physical health.
High blood pressure, muscle tension, anxiety, high stress levels etc.
What is Anger?
Anger is a feeling or emotion that ranges from mild irritation to intense fury and rage.
"Anger Automatically Leads to Aggression"
False!
Effective anger management involves controlling the escalation of anger by learning assertiveness skills, changing negative and hostile thoughts or “self-talk,” challenging irrational beliefs, and employing a variety of behavioral strategies.
What is a the 5-4-3-2-1 Grounding Technique?
Ground yourself with the 5-4-3-2-1 method. Identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
What does it mean to be clear and set consequences?
Be specific about what behavior you want to change and clearly state what will happen if your boundary is not respected.
List "pay-offs" for using anger YOU are familiar with.
Quick release of tension, controlling people (getting others to do what you want), temporary relief etc.
What is Hostility?
Hostility refers to a set of attitudes and judgments that motivate aggressive behaviors.
"You Must Be Aggressive To Get What You Want"
False!
Expressing yourself in an assertive manner does not blame or threaten other people and minimizes the chance of emotional harm.
How can self-talk assist with anger management?
Ask yourself if your anger is based on facts or assumptions. Look for evidence that supports or contradicts these thoughts, and consider more balanced, realistic perspectives.
This includes reminding yourself that it’s ok to be angry! It’s not ok to lash out and say things that hurt others.
Why should you keep your tone calm and respectful when communicating feelings of anger?
Speak calmly and assertively, avoiding raised voices or aggressive tones to maintain a respectful atmosphere.
What are 2 anger management strategies you know of or have used in the past?
(Individual response)
What is Anger Management?
"Venting Anger Is Always Desirable"
Research studies have found, however, that people who vent their anger aggressively simply get better at being angry. In other words, venting anger in an aggressive manner reinforces aggressive behavior.
What are positive affirmations?
Use positive affirmations to counter angry thoughts and affirm your ability to handle challenges.
What does it mean to practice active listening?
Listen to the other person's response without interrupting and acknowledge their perspective while staying firm on your boundary.
Share 2 maladaptive responses to anger.
Yelling, property destruction, physical aggression, throwing items etc.
What is the definition of a trigger response?
A trigger is something that initiates an anger response, which can happen quickly and is often more intense than simple annoyance or frustration.
"Anger and aggression are the same thing"
False!
Anger is a feeling or emotion that ranges from mild irritation to intense fury and rage.
Aggression is behavior that is intended to cause harm or injury to another person or damage property.
Progressive Muscle Relaxation Technique
Gradually tense and then relax different muscle groups in your body, from head to toe, to release physical tension and promote relaxation.
How would you implement "I" statements when angry?
Ex: "I feel angry when you interrupt me because it makes me feel unheard. Next time, can you please let me finish my statement. If this behavior continues, I will limit contact with you."
In the future, I would like to express anger more efficiently by.... (state your future reaction).
Utilizing "I" statements, going for a walk, reading, exercising, art, playing sports, journaling, etc.