Definitions
A feeling or emotion that ranges from mild irritation to intense fury and rage
What is Anger?
The way you express anger cannot be changed
What is false?
It is possible to learn more appropriate ways of expressing anger. It is also possible to change the way our bodies react to getting angry. You can learn to calm down more quickly with practice.
Racing heart rate, sweating, clenching fists, pacing
What are physical cues of anger?
Blaming yourself or others for your problems
What is negative self-talk?
Instead of reacting to your anger, you take a deep breath, think instead of react, or even leave the situation
What is taking a timeout?
A behavior that is intended to cause harm or injury to another person or damage to property
What is aggression (also known as the explosion phase in the aggression cycle)?
Most people don't like to lose control
What is true?
No one wants to lose control. Getting angry and expressing it in an inappropriate manner leaves you feeling out of control
I hate him!
What are thoughts (cognitive cues) that lead to anger?
Having a drink or using other substances when upset or angry
What is a bad idea?
Using alcohol or other drugs to dull anger doesn’t work. These substances may mask angry feelings – but only for a short time. Alcohol and other drugs play a major role in many cases of violence.
When you call you mom or a friend when you feel upset or disappointed about something
What is reaching out to your social support?
A set of attitudes and judgments that motivate aggressive behaviors
What is hostility?
I'm the only one who can control my anger
What is true?
We are the only ones in control of our anger. Anger is how we perceive situations and let people affect us--it is our responsibility to change how we respond to our anger
Yelling, arguing, insult the other person
What are behavioral cues to anger?
Saying it's not a big deal. Why rock the boat?
What is avoidance or being passive?
Exercising, playing a game, watching a movie, listening to music
What is using your hobby as a way to avoid anger?
This is the phase in the aggression cycle when we may get fired from a job, kicked out of somewhere, get arrested, or lose family members or friends.
What is the aftermath or consequences of our anger and aggression?
Not everyone gets angry
What is false?
It’s okay to feel angry. It’s what we do with the anger that matters.
Feeling disappointed, jealous, embarrassed, or hurt
What are emotional cues to anger?
Intimidating others with words ("I'm better than you") or body language (glaring at someone or not respecting someone's personal space)
What is aggressive behaviors?
What is thinking about positive things or thinking about things that make you happy (vacation, person, etc.)
What is visualizing? This can be used to help you calm down.
This is when a person is direct, honest and open about their emotions and expectations while also considering the other person’s feelings. This is the most constructive style of anger
What is being assertive?
Ignoring your anger makes it go away
What is false?
This usually makes you feel worse. Sooner or later, your feelings come out. And when they do, it may be in the form of an angry outburst. Holding angry feelings in may also contribute to health problems.
I'll never be good enough
What are thoughts (cognitive cues) that lead to anger?
Picking the wrong time to begin an argument: late at night, before person leaves for work, etc.
Escalating the issue from one thing to many things: "Remember last month when you...?" or "If you really loved me, you never would have done that."
Denying involvement: "I wouldn't have done that, if you had not..."
What is fighting dirty or distraction?
When we start having negative thoughts, jumping to conclusions, or noticing some of our physical, emotional behavioral cues of anger-- instead of reacting, we change our thoughts
What is using the ABCD model or thought stopping?