Anger Basics
It is useful to understand that anger can range from mild annoyance to firey rage. What is the difference between anger and aggression?
Anger is an emotion that does not necessarily lead to harm or damage.
Whereas
Aggression is a behavior that is intended to cause harm to another person or to damage property.
The behavioral expression of anger is fixed and cannot be changed.
Myth!
Although to some extent a person's proneness toward anger has a genetic basis, one's expression of anger can be changed with intentional self-work.
Give me 4 synonyms of the word 'assertive'.
Examples may include:
Direct, clear, honest, respectful, confident, firm, decisive, determined, etc.
True or False: In the transtheoretical model of change, the 'Precontemplation' stage represents the point at which people aren't even thinking about changing their behavior.
True!
Identify THREE of the letters in the acronym RESISTT
R- Reframe the situation
E-Engage in a distracting activity
S- Someone else
I- Intense sensations
S- Shut it out
T- (neutral) Thoughts
T- Take a break
Answers could include:
Hypertension, digestive health issues, heart issues, high blood pressure, diminished immune system efficiency, etc.
People must be aggressive to get what they want.
Myth!
Assertive communication does not require harm, dominance, or violence to get what you want.
What are the 'Three Fs' of assertive communication?
Fact, Feeling, and Fair Request
False!
The Contemplation stage means they are starting to think about changing their behavior.
This DBT skill combines the objective/factual side of a situation and the feelings/emotions involved in it so one can make a more thoughtful decision about how to proceed.
Wise Mind
Give me three examples of things you can do to channel your anger in a healthy way.
Answers could include:
Exercising, meditation, journaling, talking with someone you trust, communicating assertively, etc.
The first step to changing an anger issue or habit is to build awareness around the circumstances and behaviors of others that trigger your anger.
Fact!
Understanding what makes you heated is the first step in changing your behavior.
True or False: Expressing my anger by assertively communicating just means that the other person will dominate me and get their way.
False! Assertive communication continues to work regardless of if the other person wants to reach an agreement/common ground.
Anger management and recovery experts agree that this stage in changing behavior is the most important (options include: precontemplation, contemplation, preparation, taking action steps, maintenance).
Maintenance stage
Maintaining the changes you've set in motion!
Explain the 'Opposite Action' principle and how this relates to anger management
Being insulted, having personal space violated, being lied to, and running late are all examples of what?
Anger Triggers
Venting anger is always desirable/helpful.
Myth!
Research studies have found quite the opposite. People who express their anger aggressively (e.g. screaming, beating on pillows, etc.) simply get better at being angry rather than actually processing/coping with anger.
How might you go about a situation where your assertive communication resulted in the other person continuing to disrespect you/cross boundaries?
Open-ended response
True or False: One of the best ways to increase your motivation to work on anger is to get in touch with the negative effects it has on your life.
True!!
Journaling, going for a walk, watching your favorite TV show, and calling a friend are all examples of ______ activities. These can help you cope with distress in the short-term.
Self-soothing activities