Easily confused concepts
Anger vs Aggression
Anger is, "a strong feeling of displeasure and belligerence aroused by a wrong; wrath." Anger is a feeling.
Aggression is "the practice of making assaults or attacks (verbal or physical), offensive action in general." Aggression is an action.
"It's okay. I really wanted the last piece of pizza, but you can have it."
Passive Communication
It's a tool to help you notice signs that your anger is rising/heating up, like racing thoughts, sweaty hands or feeling hot.
People yelling, bad tastes, being told what to do, being lied to, etc
External Triggers
Internal triggers happen inside our bodies and minds. They can include things like upsetting memories, hunger and exhaustion.
External triggers are things that are happening outside our bodies and can include things like loud noises, the behaviors of others or other parts of the environment.
"If you don't do what I want, I'm going to make you pay!"
Aggressive Communication
The emotion wheel is a tool for helping to name an emotion, with more general emotions at the center and more specific ones near the edges.
Sweaty hands, racing heart, racing thoughts, tight chest, etc.
Internal Triggers
Guilt vs Shame
Guilt is feeling sorry for something you did. You feel what you did was the problem.
Shame is feeling sorry for who you are. You feel like you yourself are the problem.
Assertive Communication
What does STARR stand for?
Stop
Think
Ask
Reduce
Reward
What triggers does HALT stand for
Hungry
Angry
Lonely
Tired
Passive vs Passive Aggressive
Passive communicators try to avoid directly sharing their thoughts, feelings, or needs, often prioritizing others' needs over their own and avoiding conflict.
Passive aggressive communicators use indirect, often negative ways of communicating, where anger or frustration are expressed subtly rather than directly. It involves using indirect tactics like sarcasm, delayed responses, or nonverbal cues to convey a message that might otherwise be expressed openly
"This is fine. I'm fine. Everything is perfectly fine. I don't even care."
Passive aggressive
What are the parts of an I Statement?
I feel ____ when ____, because ____. I'd appreciate it if ______.
What are some ways to deal with triggers?
A feeling is the conscious evaluation and understanding of the emotions we feel. It's how we interpret our emotions. It's how we know if we're annoyed vs furious
"I guess I'll do what you're asking, since you don't seem capable."
Passive-aggressive communication
5 R's for handling anger
Respond, Redirect, Reason, Remove, and Release
Why is it important to know your triggers?
When we know what our triggers are, it can be easier to choose to respond to them in healthy ways that help us get emotionally regulated.