Coping Skills
This coping skill involves physically removing yourself from a situation.
Walking away
These emotions signal things are not going according to our plans.
Negative emotions
Myth: Anger is inherited and cannot be changed.
Fact: Anger is a learned behavior.
Examples of this type of cue include: increased heart rate, increased breathing, increased blood pressure, muscle tension, sweating, headaches, and shakiness.
Body Cues.
This primary emotion may make you blush or appear bashful.
Embarrassment.
This coping skill involves focusing on your inhales and exhales.
Deep Breathing/Counted Breathing/ Measured Breathing
These emotions signal things are going according to our plans.
Positive emotions.
Fact: Anger does not equal aggression. You decide how you act.
Examples of this type of cue include: racing or rapid thoughts, blaming others, intense focus on the other person/situation, preoccupation with plans for revenge or getting even.
Thinking cues.
This primary emotion may make you scream or take flight.
Fear.
This coping skill involves speaking with yourself in a good way.
Positive Self-Talk
A feeling that comes and goes.
Anger
Myth: You must be aggressive to get what you want.
Fact: aggression is not assertiveness. Assertiveness expresses anger in a respectful manner.
Examples of this type of cue include: anxiety, edginess, tension, anger, impatience, intolerance, irritability, and grouchiness.
Feeling cues.
This primary emotion may make you feel like crying.
Sadness.
This coping skill involves going to a safe and calm place in your mind.
Pleasant imagery/safe space
An attitude that is fixed, unchanging, and can grow worse overtime.
Hatred.
Myth: Venting anger is always desirable.
Fact: Expressing anger in aggressive ways reinforces aggressive behaviors.
Examples of this type of cue include: clenched fists, pacing, staring, speaking sharply, yelling, not talking, hurting yourself or others, and breaking things.
Behavior/behavioral cues.
This primary emotion may make you doubt your value or make you feel as though you cannot hoist Thor's hammer.
Unworthy.
This coping skill involves working to decrease your muscle tension in stages.
Progressive muscle relaxation.
This behavior is an expression of anger which never resolves the core problem. (Hint it starts with A)
Aggression/aggressive/aggressive behavior
Myth: If you ignore your anger it will go away.
Fact: The problem is the problem, not your emotions about the problem.
The four types of cues for anger.
Body, Thoughts, Feelings, Behavior.
The four primary emotions behind anger are: