Anger Iceberg
How much of our iceberg is above the water?
10%
How many minds do we have?
3, Fact mind, feeling mind, and wise mind
True or False: We are DO NOT choose to be stuck or flexible
False, it is in our control to be stuck or flexible
What does Distortion mean?
Twisted, or not totally true
What goes on each point of our CBT triangle?
Emotions, actions, thoughts
What emotions can be under our anger
sad, embarrassed, uncomfortable, worried, anxious, etc.
What are Facts or Expectations?
Things we need to follow, things that are true
What does it look like to be stuck?
Saying no and refusing, ripping things up, throwing things, hiding, being unsafe, etc.
Give an example of a worry ANT
"I can't do this, this is going to be too hard" "They will not like me" "I am going to fail this test."
Which way does our mood rating go when we focus on the things we can control?
Down!
Why is it Important to share our real emotions?
So we can understand how we're feeling and get our needs met.
What is in our feeling mind?
The way we feel about expectations
They might feel frustrated, mad, sad, disappointed, annoyed, etc.
What reactions is the Big Problem Ant trying to make us do?
Yelling, throwing things, ripping things up, hitting, and running away
Who shows up when our mood rating gets to 8,9, 10?
the Queen ANT!
What skills can we use with our Anger Iceberg?
4x4 breathing, DEAR, growth mindset, Radical acceptance, etc.
What word does our feeling mind use in our wise mind statements?
AND
When we choose to be flexible, do we have consequences?
Nope! We might earn privledges
What is an example of a negative ANT?
"I got one question wrong, I failed the class" "I forgot my book, the day is ruined." etc.
Which part of the DBT donut do our parents go in?
Can't control!
What part of the CBT triangle does Anger Iceberg focus on?
The emotions part
Create a wise mind statement for when you get angry about doing AS1 work
I can feel angry AND still do my ASI work
True or False: When I choose to be stuck, I get what I want.
FALSE
What skills can we use to fight back against our cognitive distortions?
STOP, PST, L2L, DISTRACT, Growth Mindset
True or False: We can control pets because we can teach them tricks/commands?
False!