What technique involves taking slow, deep breaths to calm your body?
Deep breathing
What three-part model links thoughts, emotions, and behaviors?
CBT triangle/ Cognitive model
Who is someone safe you can call or talk to when you feel overwhelmed?
Friend, family, counselor, support group
What is the difference between being assertive and being aggressive?
Assertive respects self & others; aggressive violates others’ rights
Name one unhealthy coping strategy that often escalates anger.
Yelling, drinking, avoiding, lashing out
Name a physical activity you can do to help release tension when angry.
going for a walk, stretching, jogging, etc.
What is an example of a “thinking trap” (cognitive distortion) often fueling anger?
All-or-nothing thinking, “should” statements, mind reading, overgeneralizing
What’s one thing a supportive person should avoid doing when you’re angry?
Minimizing, dismissing, blaming, lecturing
Give an example of an “I” statement you could use when upset.
“I feel frustrated when… because… I need…”
What emotion is often hidden underneath anger?
Hurt, sadness, fear, shame
Which bodily area often tenses up first when we feel angry?
Shoulders, jaw, neck (or “upper body tension”)
How might you reframe: “They disrespected me on purpose” to reduce anger?
“I don’t know their intent; maybe they were stressed or unaware.”
True or False: Asking for help when upset is a sign of weakness.
False
What nonverbal cue can help de-escalate?
Soft tone, relaxed posture, open arms, nodding
Why is avoidance (ignoring issues) not effective over time?
Problems grow, resentment builds, issues resurface
What is one grounding technique you might use?
noticing 5 things you see, 5-4-3-2-1 grounding, naming senses, pressing feet to floor etc.
Name a calming self-statement you might tell yourself when your anger bubbles.
“I can pause and choose,” “This will pass,” “I have other options.”
How can you express your anger or frustration to another without blaming them?
Use “I” statements, focus on feelings and needs
How can tone of voice affect how your message is received?
Harsh or loud tone may trigger defensiveness; calm tone invites dialogue
What’s one consequence of holding grudges long term?
Stress, relationship damage, ongoing anger, health effects
True or False: Taking a short break (time-out) from a situation can sometimes lower anger and give perspective.
True
What is the goal of cognitive restructuring in anger management?
To change unhelpful thinking patterns to reduce emotional reactivity
What’s a boundary you might set to protect your emotional space?
“I need a 10-minute break before we talk,” “I won’t discuss this right now”
How can you express frustration while still being respectful?
State feelings, need, and request; avoid insults or blame
What’s one healthier action you can take instead of yelling or lashing out?
Pause & breathe, use an “I” statement, take a break, call a friend