Warning Signs & Body Cues
These are two common physical signs your body is getting angry
What are racing heart, clenched fists, or feeling hot?
In the "Anger Iceberg" metaphor, anger is the part of the iceberg that is above the ______.
What is Water?
This is another common term for something that "sets you off" or makes you instantly mad.
What is a trigger?
This simple breathing technique involves inhaling through the nose and exhaling slowly through the mouth.
What is deep breathing?
This style of communication involves being clear, direct, and respectful of others' rights.
What is assertive?
This term describes the natural physical reaction your body has when it feels threatened or angry.
What is Fight-or-flight response?
Name two "hidden" emotions that might be underneath anger.
What are e.g., hurt, embarrassment, or sadness?
This might be a common school-related trigger.
What is eg. getting a bad grade, being called out by a teacher, or rumors?
This is an example of a "grounding" technique you can use to calm down.
What is e.g., the 5-4-3-2-1 method or holding an ice cube?
This style involves attacking others or using threats to get what you want.
What is aggressive?
True or False: Everyone experiences the physical symptoms of anger in exactly the same way
What is False, physical symptoms can vary.
True or False: Anger is often a "secondary" emotion used to mask more vulnerable feelings.
What is True?
This strategy involves physically leaving a situation to prevent an argument from escalating.
What is walking away or taking a time out?
This type of exercise helps release pent-up energy and chemical tension in the body.
What is physical activity or exercise?
A person who doesn't address a problem directly but tries to "get back" at someone later is using this style.
What is passive-aggressive?
This visual tool helps you track how "hot" your anger is getting on a scale from 1 to 10.
What is the Anger Thermometer?
Using this type of statement (starting with "I") helps you express the primary feeling under your anger without blaming others.
What is an I-statement?
These are the four main categories of triggers (self-worth, core beliefs, physical well-being, and ______).
What is important people in our lives?
Name two unhealthy ways to cope with anger that might have negative consequences.
What is eg. breaking things, using drugs, screaming, running away?
True or False: You must be aggressive to get what you want in a conflict
What is false?
Recognizing these cues early is important because it gives you time to use a ______ skill before you lose control.
What is a coping skill?
This is why it’s helpful to know what is beneath your anger iceberg.
What is to solve the real problem, not just react to the anger?
How does knowing your specific triggers help you manage your anger better?
What is it lets you plan a response before the trigger happens?
This CBT skill involves changing a "hot thought" like "They hate me" into a more balanced one like "They might just be having a bad day"
What is reframing?
This style involves staying quiet or giving in to others even when you are upset, which often leads to hidden resentment.
What is passive?