Core Concepts
A scale from 1-10 (with 10 being outburst) used to measure anger throughout the week
What is an anger thermometer?
An easy coping skill that should be on every anger control plan
What is informal timeout
Four types of communication
What are passive, aggressive, passive-aggressive, and assertive?
True or False: How you are raised will impact how you show anger and aggression
What is True?
How others may look at you when using assertive communication
What is bossy or selfish?
This stage of the aggression cycle corresponds to a 10 on an anger thermometer
What is Explosion/Outburst?
A group of techniques that focus on controlling a bodily function to calm yourself
What are breathing techniques?
The easiest way to practice assertive communication
What are I Statements?
True or false: Anger is inherited and cannot be changed
What is false?
Communication also includes
What are gestures, posture, and tone of voice?
A place to list triggers, coping skills, and supports for anger; a living document
What is an Anger Control Plan?
A way to manage negative thinking patterns without challenging them
What is thought stopping?
Consequences of Aggressive communication
What are temporarily getting your way, fear, upsetting others, and people leaving?
A way to protect your needs, can be defined to others
What are boundaries?
Something you can do to consider the others' opinions
What is ask how they feel regarding the conversation?
These situation will always make you angry and is something that needs to be watched out for
What are Red Flag Events?
A coping skill involving focusing on releasing tension
What is Progressive Muscle Relaxation?
Consequences of Passive communication
What are not getting your needs met, emotions being pushed down or ignored, and possible resentment for others?
The opposite of the Power and Control Wheel, it lists examples of healthy relationship behaviors
What is the Nonviolence/Equality Wheel Wheel? (Bonus points for providing examples)
What is practice saying "no"?
These are the four types of cues
What are Physical, Behavioral, Emotional, and Cognitive?
The four parts of Rational Emotive Behavior Therapy
What are Activating Event, Beliefs (thoughts), emotional Consequences (emotions), and Dispute (challenging the thought)?
Benefits of using assertive communication
What is it protecting your needs, builds trust, helps prevent conflict, promotes confidence and satisfying relationships, etc..
List at least three Fair Fighting Rules in your own words
What are knowing why you are upset, discussing one issue at a time, no degrading language, express feelings, take turns, no stonewalling, no yelling, take timeouts, and attempt to compromise?
Learning to be assertive takes-
What is time and practice?