Anger Management
Name one emotion commonly underneath anger
Hurt, fear, shame, rejection, embarrassment
Under high stress, people often shift into this style: fight, flight, or freeze.
Survival mode
Acting immediately to escape discomfort is often linked to this pattern.
Impulsivity
This is the event or trigger that starts the emotional process.
Stimulus
A craving peaks at a 9/10 but drops to a 4/10 after 20 minutes without using. This demonstrates what principle?
Urges rise and fall or urge surfing
Anger is often a secondary emotion, meaning it comes after this.
A primary emotion
Clear and respectful expression of needs is called this.
Name two physical warning signs that show your emotions are escalating.
clenched fists, sweating, raised voice, pacing
This part of emotion involves physical sensations like sweating, tight chest, or racing heart.
Body response
A person who is hungry, sleep-deprived, and stressed will likely have a narrower this.
Window of tolerance
Expressing the primary emotion underneath anger often reduces this.
Intensity
“I feel ___ when ___ because ___” is known as this tool.
I statement
Saying “I don’t like this feeling, but I can tolerate it” is an example of this mindset.
Distress tolerance
Emotions are influenced not just by what happens, but by what we tell ourselves about what happened.
Thoughts or interpretations
Even unjustified emotions still require this first.
Validation
Exploring what’s underneath anger requires this skill.
Emotional awareness
Avoiding conflict and suppressing needs is this style.
Passive communication
Sitting with discomfort requires noticing urges without immediately acting on them, which strengthens this skill.
Impulse control
When your body reacts before you consciously think, this system is activated.
Nervous system
In the escalation model, missing early warning signs increases the likelihood of reaching this stage.
Crisis/emotional explosion
This model suggests anger is often covering deeper emotions.
Anger iceberg
Effective communication under stress requires calming this first.
Nervous system
The ability to experience uncomfortable emotions while still behaving in alignment with personal values reflects this psychological flexibility skill.
Emotional regulation
After emotion is felt, this naturally follows.
An urge
Tolerating discomfort in service of long-term goals reflects this value-based principle.
Delayed gratification