Session 1 & 2
There are 4 myths about anger; which of these is NOT a myth?
Myth #1: The Behavioral Expression of Anger Is Not Fixed and Can Be Changed
Myth #2: Anger Automatically Leads to Aggression
Myth #3: People Must Be Aggressive To Get What They Want
Myth #4: Venting Anger Is Always Desirable
#1: The Behavioral Expression of Anger Is Not Fixed and Can Be Changed
Explain the Anger Control Plan
Strategies that help you control your anger; can include talking about feelings with a supportive friend who was not involved with the event that led to your anger and giving yourself a timeout.
In the A-B-C-D Model (or rational-emotive model) each letter stands for a phase; explain what happens in each phase.
A = Activating Situation or Event
B = Belief System
C = Consequence
D = Dispute
Activating Situation/Event = the red flag/triggering event
Belief Systems = someone's personal interpretations of and beliefs about the event; self-talk occurs here; assumptions of others' actions can occur too
Consequences = how someone feels about the event based on their self-talk; this is the emotional consequences
Dispute = examining the thoughts and beliefs and asking if it's unrealistic or maladaptive
Assertiveness Training mentions three alternate ways to behave that's not aggression: passive/nonassertive behavior, passive-aggressive behavior, and assertive behavior. Explain these in as much detail as possible.
Passive/Nonassertive = The basic message is, “Your feelings, thoughts, and beliefs are important, but my feelings, thoughts, and beliefs are unimportant and inconsequential.” It may help you avoid the negative consequences associated with aggression, but it may also ultimately lead to negative personal consequences, such as diminished self-esteem, and prevent you from having your needs satisfied.
Passive-Aggressive = You may often feel that others are trying to control them or are on a “power trip.” Rather than comply with others’ demands or express their opinions and feelings directly, they may feel irritable and openly refuse to do what is expected of them.
Assertive = The basic message is, “My feelings, thoughts, and beliefs are important, and your feelings, thoughts, and beliefs are equally important.”
T/F
Interactions we have had with our parents/guardians have strongly influenced our behaviors, thoughts, feelings, and attitudes as adults.
For many, this is true.
The second step in breaking the anger habit is to develop strategies for managing anger; what is the first?
Becoming aware of your anger.
Why is enhancing your social support beneficial?
We all need support at different times in our lives to help us reach our goals and deal successfully with challenges that come our way. Having a network of people who understand and support your efforts to change can be extremely helpful.
Thought Stopping is another approach to controlling anger. How does it work?
Tell yourself (through a series of self-commands) to stop thinking the thoughts that are getting you angry. Or imagine an object that means "stop" such as a red sign.
The goal is to stop your current pattern of angry thoughts before they lead to an escalation of anger.
There are 5 steps to the Conflict Resolution model. What is missing?
. Identify the problem that is causing the conflict.
. Identify the feelings that are associated with the conflict.
. Identify the impact of the problem that is causing the conflict.
. Work for resolution of the conflict.
4. Decide whether to resolve the conflict.
T/F
With regard to anger and its expression, our feelings and behaviors were usually modeled for us by our friends and peers.
For many, this is False; feelings and behaviors regarding anger and it's expression were modeled by our parents/guardians.
What is the purpose of the Anger Meter and what do the 1 and 10 levels mean?
Purpose: to monitor the escalation of anger as it moves up the scale
1 = a complete lack of anger or a total state of calm
10 = intense anger, along with the feeling that you may lose control, that leads to negative consequences
What are some types of social support?
Self-help groups
Professional help
Spiritual or religious affiliations
Personal relationships
Coworkers
Community service agencies
Why is it important to ask someone when they're available before trying to resolve conflict?
Agreeing to a time to discuss the problem is important because you might bring up the conflict when the other person does not have the time to address it or when he may be preoccupied with another issue.
Give an example for each anger cue domain:
Physical
Behavioral
Emotional
Cognitive
Physical: heart rates may increase, feel tightness in chest, become hot and flushed, etc.
Behavioral: clench fist, pace back and forth, slam a door, raise voice, etc.
Emotional: feel abandoned, afraid, discounted, disrespected, guilty, humiliated, impatient, insecure, jealous, rejected, etc.
Cognitive: critical and hostile self-talk; mental images of aggression and revenge
There are 3 phases of the Aggression Cycle: Buildup, Explosion, (Outburst), and Aftermath. Explain each phase.
Buildup: characterized by cues that indicate anger is escalating (physical, behavioral, emotional, or cognitive)
Explosion: discharge of anger displayed as verbal or physical aggression; a 10 on the Anger Meter
Aftermath: negative consequences resulting from the verbal or physical aggression displayed during the explosion phase
Verbally complete the Anger Awareness Record for a given or made of scenario of your own choosing; be sure to include why this scenario was triggering.
Great job!
Share your personal thoughts on deep breathing, muscle relaxation, and progressive muscle relaxation exercises. Have they been beneficial? In what ways?
Thanks for sharing!