Coping Skills
What are coping skills ?
What clues does your body show you when you are angry?
What is Passive-Aggressive Anger?
A person tries to repress their anger to avoid dealing with it but typically ends up expressing it in unhealthy and undermining ways.
Give an example of an anger trigger.
Being insulted, having personal space violated, being ignored, being lied to, being put down, etc.
What is anger?
A feeling or emotion that ranges from mild irritation to intense fury and rage.
Name 4 coping skills that work for you.
(i.e. journaling, deep breathing, 5-4-3-2-1 method, aromatherapy, cuddling with a pet, talking to a support, painting/drawing, listening to music, hugging a stuffed animal, eating a healthy snack, scream into a pillow, garden, ask for a hug, paint your nails, count to 10).
How do we increase our knowledge of noticing our warning signs?
Self-reflection. Practice mindfulness (i.e. paying attention to your emotions and bodily functions).
What is Assertive Anger?
Handling anger in a controlled manner by using your words to calmly explain and try to diffuse the situation.
Can be a healthy option for expressing anger.
What is a trigger?
A person, place, or event that provokes an emotional response resulting in a behavioral reaction.
What is aggression?
A behavior that is intended to cause harm or injury to another person or damage to property.
When should you practice coping skills?
Preferably when you are happy and in a good mood.
Anger often masks deeper emotions. What are some of those emotions?
Hurt, fear, frustration, dismissal, embarrassment, shame, grief, powerlessness, etc.
What is openly aggressive anger?
May be accompanied by physical and verbal aggression such as screaming/hitting things. Typically expressed by hurting the person whom the anger is directed at emotionally or physically.
How soon should you recognize triggers of anger?
As early as possible. Giving us the best chance of using a coping skill.
When does anger become a problem?
When it is felt too intensely, is felt too frequently, or is expressed inappropriately.
Yelling, hitting, hurting myself/someone else, punching a wall, etc.
What causes anger?
Internal or external influences, a person or event.
Being hurt, threatened, in pain, or in a conflict.
(i.e. dealing with a loss of a loved one, losing a job, going through a breakup, failing at a task, being tired/hungry, etc.).
How is anger expressed verbally?
Raised voice. May use insults, say hurtful things.
On a scale of 1 to 10: Rate the following:
_ being told "no"
_making a mistake
_feeling embarrassed
_being hungry/tired
_being in pain
_waiting for something
_when someone else is mean/disrespectful
_when someone puts me down
_when I lose a game
_certain people at home or school
_homework, school work, tests
What are the four cue categories of anger?
Physical, behavioral, emotional, and cognitive (thought).
Physical: sweating, stomachache, hot face, etc.
Behavioral: yelling, throwing things, punching
emotional: frustration, sadness, shame, overwhelmed, disrespected, etc.
cognitive: blaming others, catastrophizing, interpreting situations as threatening, perceived injustices or wrongdoing, unrealistic expectations
It's okay to state "I need a break" and remove myself from the situation when I am dealing with emotional dysregulation.
True.
Walking away and using a coping skill to regulate my emotions is effective when dealing with elevated emotions.
Name 3 of YOUR warning signs of anger.
Yelling, throwing things, insulting others, cussing, glaring, fist clenching, wanting to punch something, crying, lump in throat, etc.
How is anger expressed nonverbally?
Physical changes (i.e. frown, scowl, clenched jaw/fist).
Breaking/damaging objects or another person.
Hurting ourselves.
What are external and internal triggers?
External: things done to us - lying or putting you down, specific person, event
Internal: Messages to ourselves - self-talk, assumptions, personal beliefs
What is the aggression cycle?
Initial phase - trigger: where an event or stimulus provokes aggressive behavior.
Escalation: individual begins to exhibit increased aggressive behavior.
Crisis: peak of cycle: where individual loses control and may engage in explosive and violent outbursts.
Recovery: individual begins to regain control over their emotions and actions.
Post-crisis: final stage: individual may experience a range of emotions, including relief or sadness.