Definitions
The technique of controlling your emotion so you can resolve conflict in a calm and rational manner
What is anger management?
The two forms of anger mismanagement styles are passive and dominant.
False.
Breathe deeply from your diaphragm. Picture your breath coming up from your gut.
What are deep breaths?
In the heat of the moment, it's easy to say something you will regret. Take a few moments to collect your thoughts before saying anything and allow others involved in the situation to do the same.
What is thinking before you speak?
Yelling, name-calling, and hitting are examples of this kind of anger expression.
What is aggressive behavior?
When anger is expressed inappropiately
What is aggression?
The goal of anger management is to find appropriate ways to express anger and not let it control you.
True.
Slowly repeat a calm word or phrase such as "relax" or "take it easy" and repeat it to yourself while breathing deeply
What is a mantra?
As soon as you're thinking clearly, express your frustration in an assertive but non confrontational way. State your concerns and needs clearly and directly, without hurting others or trying to control them.
What is expressing anger calmly?
This passive behavior involves expressing anger indirectly, like giving the silent treatment.
What is passive-aggressive behavior?
A natural emotion that communicates to the self and others that something is wrong.
What is anger?
If not dealt with properly, anger can lead to long term issues like sleep disorders and digestive problems.
True.
Visualize a relaxing experience from either your memory or your imagination
What is imagery?
Instead of focusing on what made you mad, work on resolving the issue at hand. Remind yourself that anger won't fix anything and might only make it worse
What is identifying possible solutions?
This form of anger expression involves holding in feelings until they explode.
What is suppressing anger?
This is the "flight or fight" hormone released when you're angry.
What is adrenaline?
The four aspects of anger are physiological, emotional, social, and cognitive.
False
Gain a different perspective by putting yourself in another's shoes.
What is gaining perspective?
Lightening up can help diffuse tension and using humor can help you face what's making you angry.
What is using humor to release tension?
This is when a person blames others for their anger instead of taking responsibility.
What is projecting anger?
This term describes anger that builds up over time due to unresolved issues.
What is repressed anger?
A principle of anger management is to develop empathy skills and forgiveness.
Tune into the way your body feels when you are angry and it will lessen the emotional intensity of your anger
What is focusing on physical sensations?
If you find your irritation and anger rapidly rising, ask yourself "What am I really angry about?" Identifying the real source of frustration will help you communicate your anger better, take constructive action, and work towards a resolution.
What is pinpointing what you are really angry about?
This is an unhealthy belief that “real men” or “strong people” should never show feelings.
What is toxic masculinity (or emotional suppression)?