Understanding Anger
True or False:
Anger is a bad emotion.
False--Anger is a normal emotion, but how we handle our anger makes the difference.
True or False: Everyone has the same anger triggers.
False: Triggers to different emotions are personal and can vary from person to person.
What is one coping skill used to calm down anger?
Deep breathing, going for a walk, getting fresh air, talking to a trusted person.
True or False: Ignoring anger will make it go away.
False: Suppressed or ignored anger can build up and cause bigger problems later.
Name one positive phrase you can say to help you manage your anger.
"I need to talk about this"
"I'm in control"
Etc.
Name three physical signs of anger.
Clenching fists, feeling hot, gritting teeth, pacing, heart rate increases, trouble thinking straight
Name one common trigger to anger.
Being disrespected, being in a stressful situation, feeling ignored, being yelled at, bullying
What is one thing you can do to distract yourself from feeling angry?
Listen to music, count to 10, deep breathing, take a nap, go for a walk
True or false: Punching a pillow is a good way to release anger.
True AND False: Punching things that you can't hurt for a short time (pillow, walls, the blue mat), but over time punching things can cause anger to increase due to the increase in adrenaline.
What is the difference between aggressive and assertive communication?
Aggressive communication attacks and blames others, while assertive communication expresses thoughts and feelings respectfully.
True or False: When we get angry nothing physically changes in our body (i.e. heart rate, breathing, etc)
False: When we get angry our heart rate and breathing increases and we might feel hot.
True or False: Negative self talk or not having positive self esteem can lead to feelings of anger.
True: Thinking or speaking about yourself in a negative way can increase anger.
What is the term for expressing your anger that respects both you and others?
Assertive communication
True or False: Anger always leads to violence.
False: Anger is just an emotion, but how we act on it determines the outcome.
What is one thing you should do before responding when you are angry?
Pause and take a deep breath, count to 10, walk away, think about possible consequences.
True or False: A part of our brain called the amygdala is responsible for controlling our emotions like anger.
True
What usually happens when anger builds up over time because it is not expressed?
Explosive anger, self-harm, physical aggression towards self or others.
True or False: Only men experience a high level of anger.
False: Anyone can experience a high level of anger.
What is one unhealthy way that people deal with anger?
Isolating from others, lashing out, fighting, using drugs and alcohol, blaming others, threats
Why is journaling a good way to express anger?
It helps us process our emotions and understand our triggers without reacting impulsively.
Name one positive outcome of anger.
Improving relationships, setting boundaries, increased awareness, problem solving, asking for help.
Name two physical warning signs that you are getting angry.
Racing heart, shaking, feeling hot, pacing, feeling like you want to hurt others, clenching fists and jaw
What is something you can say to yourself when trying to calm down?
"I'm in control"
"I can handle this"
"It's not worth it"
True or False: You can choose how you react to anger.
True: While we can't control what our anger triggers are, we can control how we respond and learn to keep our cool.
What is one way to repair a relationship after losing your temper?
Apologize
Take responsibility
Explain your emotions calmly