Anger
What is the cycle of anger?
Triggering event, negative thoughts, emotional response, physical symptoms, behavioral response
Is it wrong to have strong emotions?
No.
What is one way you can take care of yourself in your anger?
Positive self-talk
Explain I-messages
When you tell the person how something made you feel.
Describing the event or specific behavior or action
Stating what is important to you that causes your distress.
What is one physical activity that can help reduce anger?
running, swimming, boxing, taking a walk
Name 2 of the 4 myths of anger.
1. The way you express anger cannot be changed
2. Anger automatically leads to aggression
3. You must be aggressive to get what you want
4. Venting anger is always desirable.
Name 2 of the 5 of Maslow's Hierarchy of Needs.
1. Physiological needs
2. Safety needs
3. Social needs
4. Esteem needs
5. Self-actualization needs
Name 3 general coping thoughts
Any from the book will suffice.
What are the 4 basic styles of communication?
Passive communication
Aggressive communication
Passive-aggressive communication
Assertive communication
Name a breathing technique that helps calm your body.
Box breathing, 4-7-8 breathing
Describe the anger iceburg.
What you can see from the surface can be misleading. Most of the iceberg is hidden under water.
Anger is at the top of the anger iceberg.
What drives it is below the surface.
Will change in behavior happen overnight?
No. It takes practice, failing and trying again to break a pattern of behavior and not giving up until you see the new pattern established.
Name 3 anger warning signs.
Name 3 of the fair fighting rules
Ask why you feel upset
Discuss one issue at a time
No degrading language
Express your feelings with words and take responsibility for them
Take turns talking
No stonewalling
No yelling
What does it mean to “take a time-out” when you’re angry?
To explain that you need space and then take that personal space to cool down.
What is the difference between anger and aggression?
Anger is a feeling.
Aggression is a behavior.
Share your anger time-out plan with the class.
Thank you for sharing.
Who do you consider when you weight the cost of anger?
Victim's family
Aggressor
Aggressor's family
How do you listen accurately?
Step into their shoes
Fact-check your interpretations
Give your full attention
clarify what they said
clarify what you've said
How can journaling help you manage your emotions?
It's a form of expression. You can write out what you are feeling. You don't hurt anyone this way. You can be honest. You can process your emotions this way.
How do you understand your anger cues?
What was I feeling?
What did I tell myself?
What was I thinking?
Share your values that you chose in the first class.
Thank you for sharing.
What is the difference between a reaction and a response?
A reaction is instant, driven by beliefs, biases and prejudices. It is done without thinking. There is lack of consideration for long term effects. It's a defense mechanism. It is survival oriented.
A response is based on information from both the conscious and unconscious mind. It weighs long term effects. It stays in line with your core values. It considers the consequences for others and self.
What is the most ideal form of communication and why?
Assertive communication because you clearly state your opinions and feelings and firmly advocate for your rights and needs without violating the rights of others.
What is mindfulness, and how can it help with anger?
Mindfulness is taking the time to connect with yourself. You can feel your physical anger cues better with mindfulness. You can change your self-talk with mindfulness. You can anticipate your next behavioral move and assess if it's going to benefit you in the long run.