Anxiety
Name two symptoms of anxiety.
Uncontrollable worry, excessive nervousness, sleep problems, muscle tension, poor concentration, increased heart rate, upset stomach, avoidance of fear etc.
What is an example of a warning sign of anger?
face turning red, yelling, hands shaking, tense body, sweating, etc.
How can you show somebody you are listening?
Eye contact
Open Body Language
Using encouragers
reflections
etc.
What coping skill do you use the most to cope with anger or anxiety?
Variety of answers
How does anxiety "grow" ? (i.e. cycle of anxiety)
Anxiety leads to avoiding things that scare you, there is then an immediate but short-lived sense of relieve, then the next time a similar threat arises, it feels even scarier. Cycle of avoidance and worsening anxiety.
What is an anger "trigger"?
Something that sets you off
What are the three types of communication we discussed?
Passive, aggressive, and assertive
What are 'diversions' when coping with anger?
Things that distract you while you calm down so you can return to the issue with out feeling too angry.
What is one of the three types of anxiety we discussed?
Generalized anxiety
Phobias
Panic
How can knowing your triggers and warning signs help you manage your anger?
You can avoid the things that set you off and you can identify the signs that you are getting angry and need to use your coping skills or take a time out.
What communication style is represented in the following characteristics:
Expresses self clearly and confidently
Able to say "No"
Expresses needs and considers others' needs
Assertive communication
What is an anger log?
After an episode of anger, take tome to reflect on your experience, try to identify triggers and warning signs leading up to the event.
Overwhelming feeling of dread, a variety of physical symptoms such as:
Hyperventilating
Freezing
Muscle tension
Shaking
Rapid heartrate
etc.
What do you call the anger management strategy where you leave the situation that is making you angry and take a few minutes to calm down?
Taking a time out
What is one of the boundary types we discussed?
Rigid, porous, and healthy
Name two healthy coping skills and two unhealthy coping skills.
Healthy: exercise, deep breathing, art, etc.
Unhealthy: Smoking, substance use, self harm, etc.
If somebody is so afraid of spiders that they avoid going out to do things with friends or avoid going outside, what is this an example of?
A phobia
What is the cycle of anger?
Triggering event --> negative thoughts --> emotional response --> physical symptoms --> behavioral response
What are "I" statements?
A statement that takes responsibility for one's own feelings and describes the problem - reduces blame and defensiveness.
Ex. I feel hurt when you go too long with out calling. I am afraid you don't care.
How do you challenge irrational thoughts when coping with anxiety?
Put thoughts on trial : Choose a thought that is giving you anxiety, gather evidence in support of your thoughts (facts only) and against your thoughts. Compare the evidence and determine if your thought is rational or not.