Coping Skills
draw this shape in your mind as you breath in for 4 counts, out for 4 counts
Square Breathing
__________ are negative thoughts that affect our emotions and our behaviors.
Cognitive Distortions
"I feel ____ when things don't go the way we planned."
"I feel" statements
_________ is the process of learning to recognize signs that you're becoming angry, and taking action to calm down and deal with the situation in a productive way.
Anger Management
Feelings of sadness and hopelessness, fatigue, weight gain or weight loss, changes in sleeping habits, loss of interest in activities, or thoughts of suicide.
depressive episode
This is a helpful alternative to engaging in self-injury such as cutting
holding ice
When you have "all-or nothing" or "black-and-white" thinking patterns.
Polarized Thinking
The ability to express positive and negative ideas and feelings in an open, honest and direct way
Deep breathing is helpful during times of anger because it can help your body by _______.
Lowering your heart rate
a sustained period of abnormally elevated or irritable mood, intense energy, racing thoughts, and other extreme and exaggerated behaviors.
manic episode
Using a daily log to track symptoms, process events and reactions, and recognize patterns
Journaling
One way to challenge negative thoughts is to find _______ that proves the opposite.
Evidence
80% of communication is through our _____
Body language
Headache, digestion problems, insomnia, increased anxiety, depression, high blood pressure, skin problems, heart attack, stroke are all ___________.
physical symptoms of anger
a feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome.
anxiety
A useful way to get the physical tension of anxiety, anger, or other reactions out of our bodies
Exercise
"I failed this exam, I feel like a failure, I will never pass this class, I will never graduate high school" is an example of:
over-generalization
A style in which individuals express their feelings and opinions and advocate for their needs in a way that violates the rights of others.
Aggressive Communication
Anger can be a symptom of _____________.
depression
Disconnection and lack of continuity between thoughts, memories, surroundings, actions, and identity.
dissociation
A method of centering yourself in this moment using your senses
Grounding
This type of therapy helps people learn how to identify and change destructive or disturbing thought patterns that have a negative influence on behavior and emotions.
Cognitive Behavioral Therapy
A style in which individuals have developed a pattern of avoiding expressing their opinions or feelings, protecting their rights, and identifying and meeting their needs.
Passive Communication
Anger is a _______ emotion, meaning it occurs after a primary emotion such as fear.
Secondary Emotion
losing interest in things you used to enjoy
anhedonia