The Science of Anger
Anger is considered this type of emotion because it is activated in response to something
Secondary/ reactive
A trigger is:
A. Something you can never control
B. Something that activates an emotional reaction
C. Something you should ignore
B. Something that activates an emotional reaction
What is one coping skill you can use in the moment when you need to manage your anger?
pause, take time away, deep breathing, etc.
True or False: Raising your voice makes your message more effective.
False
A friend cancels plans last minute. What is an assertive response?
This part of the brain activates the fight-or-flight response
The amygdala
True or False: If you don't react immediately when angry, you are being passive
False. Pausing or removing yourself from a situation can be regulating
True or False? Slow breathing can lower your heart rate and help calm your body.
True
These type of statements help you express your feelings without blaming or attaching the other person
I- Statements
Rewrite this statement using an I-statement
"You never listen to me."
Example: "I feel unheard when you interrupted because what I'm saying feels important to me."
True or False: Anger itself is unhealthy
False. Anger is a healthy emotion, how we manage it can become unhealthy
These type of triggers are psychological states of a person, while these types of triggers come from the outside environment
Internal triggers and External triggers
Practicing coping skills when you’re calm makes it easier to use them when you’re angry.
True
This communication skill involves fully focusing on the speaker without interrupting or planning your response.
Active listenting
Someone interrupts you while you’re speaking in group. You feel disrespected.
What’s an assertive response?
"I'd like to finish my thought."
All anger comes from one of these three deeper emotions
Hurt, Fear, and Sadness
This common thinking pattern can escalate anger: assuming you know someone’s negative intentions without evidence
Mind reading
Physical exercise can reduce anger by helping release built-up stress hormones such as cortisol.
True
This communication style involves expressing your needs clearly while respecting others.
Assertive communication
You’ve had a stressful day and someone makes a small joke at your expense. You feel yourself getting irritated.
What is the healthiest first step?
When anger rises, your heart rate and blood pressure tend to do this
Increases
This term describes the early physical or emotional clues that anger is building
Warning signs
You notice you are building resentment but haven’t said anything. What proactive coping skill could prevent an explosion later?
Assertive communication. Setting boundaries early.
These are the three types of people and/or communication styles that are associated with how we handle anger
Passive, Aggressive, and Assertive
You lose your temper and say something hurtful.
What are the next two healthy steps?
Take accountability and repair the relationship (apologize and reflect)