Anger Management
What does it mean to "collect straws"?
Looking for things to get upset about, usually while overlooking or blowing past anything positive. Letting these small irritations build and build until you reach the "final straw" and explode, often over something relatively minor
What does it mean to catastrophize?
Exaggerating the impact of events and convincing yourself that if something goes wrong, it will be intolerable, and you will relapse
Describe the broken record technique
This involves thinking about what you want, preparing what you might say, then repeating it as necessary
T/F: Learning to communicate assertively guarantees you will have your needs met
False. Learning to communicate assertively doesn’t guarantee you will have your needs met but it makes it more likely, and it can improve your relationships with other people.
What should you do rather than looking to the past and assigning blame?
Focus on what you can do in the present to solve the problem
Describe what it means to "self put-down"
Undervaluing yourself and putting yourself down. These actions can result from overreaction to a situation
List 2 characteristics of assertive communication
Talking and listening
Compromise
Builds your self-esteem
Express your point clearly and confidently
etc
What is the importance of becoming aware of your own personal triggers/warning signs
It allows you to take steps to manage your anger before it gets out of control
List three clues that there might be more to your anger than meets the eye
You have a heard time compromising
You have trouble expressing emotions other than anger
You view different opinions as a challenge
What does it mean to magnifying and minimize?
Unreasonable exaggerating the negatives and shrinking the positives when evaluating yourself, others or a situation
What does it mean to communicate assertively?
Communicating assertively means clearly and calmly expressing what you want without either being too passive or too aggressive.
T/F: Both accurate and distorted thoughts about a situation create emotions that result from thoughts about the experience
True
List the 4 consequences of out-of control anger
Physical health
Mental Health
Career
Relationships with others
What does it mean to "think" from a recovery "perspective"
Recovery thinking reflects the reality of what your substance use looks like now. It helps you stay sober.
List 4 characteristics of passive communication
Thinking your needs don’t matter at all
Trying to keep the peace
Not saying what you think,or not saying anything
Damages your self-esteem
Damages relationships – other people respect you less etc
What is the meaning of radical acceptance?
It means to accept something fully, both mentally and emotionally. It does not require liking or approving of something. Youre just accepting the facts of the situation
List 5 ways to better express your anger
Pinpoint what you're really angry about
Take 5 if things get too heated
Always fight fair
Make the relationships your priority
Focus on the present
What does it mean to "filter"
Focusing on only the negative aspects of people or situations while filtering out all of the positive
List 5 characteristics of aggressive communication
Thinking that only your needs matter
Talking over people
Bullying others
Can lead to shouting, aggression, or violence
Damages other self-esteem
etc
List 5 tips for cooling down
Focus on the physical sensations of the body
Exercise
Stretch or massage areas of tension
Take deep breathes
Use your Senses
Slowly count to 10