True or False
T or F: It is normal to be angry sometimes
True, being angry is a normal and can be a healthy emotion to express
This cue is characterized by having increased heart rate, feeling flushed or hot, tightness in chest, sweaty palms
Physical Cues
The most common thing one can do when they become angry is ______. This gives you time to calm down as you are doing this.
HINT: you can go backwards or you can start from the beginning
Count to 10
a strong feeling of being upset or annoyed because of something wrong or bad
A zero on the Anger Meter indicates you are in a total state of _____
Calm
T or F: The only way to deal with your anger is to yell and scream.
False
having underlying feelings of betrayal, fear, sadness, depression, disrespect, embarrassment, jealousy, ashamed.
Emotional Cues
Your anger "toolbox" which holds all of the anger management strategies which work best for YOU
Anger Control Plan
a behavior that is intended to cause harm to another person or damage property
Aggression
The "D" in the ABCD model stands for ______ your belief(s) about the event which caused your anger.
Dispute
T or F: Anger is a choice
False, anger is a feeling we have as a result of our emotion(s). What can be chosen is how you act upon those feelings.
This cue is characterized by clenched fists, yelling, throwing things, stomping feet
Behavioral Cues
Anger management strategy which involves leaving a situation that causes the escalation of anger OR putting a stop to the discussion that is provoking it.
Timeout technique
a set of attitudes or judgement that involves disliking others and evaluating them negatively
The ABCD model states that it's not the events that cause our anger, but rather our ____ of the events.
Interpretations
T or F: Anger is a primary emotion
False, anger is a secondary emotion
This cue is characterized by jumping to conclusions, negative self-talk, visualizing revenge
Cognitive Cues
The goal of using this cognitive reconstruction model is to recognize your own self-talk patterns when you get angry
The ABCD model
these serve as a warning sign that you are angry and that your anger is escalating
Anger Cues
This routine coping skills is beneficial not only for our physical and mental health, but helps regulate emotions
Exercise
T or F: Using the anger meter is a way to identify your level of intensity when you feel angry and recognize your own personal angry cues
True
There are 3 phases where anger leads to aggression, what are they? Also known as the aggression cycle
Buildup, Explosion, and Aftermath
A secondary approach to controlling anger. Simply telling yourself a series of self-commands to stop thinking the thoughts that are making you angry. Example: "Stop thinking about this before it leads to something much larger", or "Don't go there". Alternative to the ABCD model.
as we become angry, we often engage in an internal dialogue called...
Self-talk
If we allow the buildup phase to continue and the explosion phase happens, we often have to deal with the aftermath. what are some of the consequences we have to face as aftermath of negatively expressing anger?