Anger Myths
True or False: Anger is inherited and the way it is expressed cannot be changed
False. Anger is a learned behavior and can be changed.
Name three events that can trigger anger.
Long waits to see your doctor, traffic jams, cleaning someone else's mess, being given wrong directions, etc.
This plan means taking a few deep breaths and thinking instead of reacting. It may also mean leaving the situation that is causing the escalation or simply stopping the discussion that is provoking your anger.
Time Out
A primary objective of anger management is to prevent reaching which phase in the aggression cycle?
Explosion phase
In the most general sense, anger is a feeling or emotion that ranges from mild irritation to intense fury and rage.
Anger
True or false: Anger automatically leads to aggression
False. Effective anger management involves controlling escalation of anger to express it in more effective ways, such as assertiveness.
Name a physical cue that one's anger is escalating.
Increased heart rate, tightness in chest, red face, increased blood pressure.
Name an unhealthy coping skill.
Punching something, screaming into a pillow, etc.
This phase includes denial and minimization, increase in hostile self-talk, and intimidating body language.
Escalation Phase
This behavior is intended to cause harm to another person or damage to property. This behavior can include verbal abuse, threats, or violent acts.
True or false: You have to be aggressive to get what you want
False. You can be assertive and still get your needs met.
Name a behavioral cue that anger is escalating.
Clench fists, raised voice, staring at others.
Name a PROACTIVE coping skill
Progressive muscle relaxation, relaxation through breathing, etc.
This phase includes jail time, termination of program or service, financial costs, guilt and shame, loss of relationships.
Postexplosion phase
The basic message of this behavior is that your feelings, thoughts, and beliefs are very important but my feelings, thoughts, and beliefs are unimportant and inconsequential.
Passivity
True or false: Venting anger in ways such as screaming into pillows is always desirable.
False. Research shows that people who vent their anger aggressively get better at being angry.
Name an emotional cue that anger is escalating.
Other feelings that may occur with anger such as fear, hurt, jealousy, etc.
This cognitive restructuring technique involves simply telling yourself through a series of self-commands to stop thinking the thoughts that are making you angry.
Thought stopping.
This phase includes violence, verbal aggression, and destruction
Explosion phase
This involves standing up for your rights in such a way that is respectful of other people. The basic message of assertiveness is that my feelings, thoughts, and beliefs are important and your feelings, thoughts, and beliefs are equally important
Assertiveness
True or false: Anger can not be proactively managed.
False. Coping skills can be utilized and practiced to proactively manage anger.
Name a cognitive cue that anger is escalating.
Hostile self-talk, images of aggression, etc.
This cognitive restructuring technique involves identifying any irrational beliefs and disputing them with more rational or realistic ways of looking at the activating event.
The ABCD Model
Monitoring these can help prevent one reach the explosion phase.
Events and cues.
The Model is one method you can use to act assertively. It involves five steps that can easily be memorized.
The Conflict Resolution Model