What Is Anger?
What is the purpose of anger?
Anger shows us that something is off in an interaction or a situation. It could be the way we are looking at things or another person's behavior is pressing on a button.
What is a trigger?
An event, situation, feeling, or belief that can arouse emotions to an extent that can make them difficult to manage.
Name five coping strategies to support with managing anger.
Take space, take a walk, talk to a friend, journal, tea, nap, exercise, watch TV, draw, talk it out, reflect, etc.
Name a positive outcome that can occur from effectively managing anger.
1. Better mental and physical health
2. Reaching a compromise
3. Changing patterns/improving relationships
4. Uncovering primary emotions
5. Practice makes perfect > more patience and better coping for next time.
Name 3 basic needs and discuss how they are connected to anger.
food, water, sleep, shelter; can contribute to irritability and intensify triggers.
Name at least one type of aggression and provide an example.
Outward, inward, passive.
Name five common triggers to anger. Bonus 200 points: if applicable, name a primary associated with each trigger
Grief, rudeness, tiredness, hunger, injustice, money problems, menstral cycle, stress, drugs/alcohol, physical/mental illness
Name five physical signs that happen in the body when someone is feeling angry.
Frequent rubbing of the face.
Tightly clasping one hand with the other, or making clenched fists.
Clenching of the jaw or grinding teeth.
Shallow breathing and/or breathlessness.
Increased heart-rate.
Perspiring, sweaty palms.
Trembling or shaking lips, hands.
Rocking motion whilst sitting.
Pacing.
Being rude and losing sense of humour.
Talking louder.
Increased cravings for tobacco, sugar, alcohol, drugs, comfort food etc.
If someone is pressuring you to respond or the situation requires an immediate response, name at least two things you can say/do to slow things down and reflect?
1. Ask for more time to think
2. Ask to take space
3. Let the other person know you're starting to feel upset
4. Walk away and revisit when calm
Name the tool that can be used to rate the intensity of your feelings.
Define a secondary emotion.
The first emotion that we generally feel during a situation (the outside layer of the onion).
Name five physical signs of anger.
Frequent rubbing of the face.
Tightly clasping one hand with the other, or making clenched fists.
Clenching of the jaw or grinding teeth.
Shallow breathing and/or breathlessness.
Increased heart-rate.
Perspiring, sweaty palms.
Trembling or shaking lips, hands.
Rocking motion whilst sitting.
Pacing.
Being rude and losing sense of humour.
Talking louder.
Increased cravings for tobacco, sugar, alcohol, drugs, comfort food etc.
What is the first and most important component of managing anger?
Self-awareness
Name at least 2 questions you can ask yourself when reflecting after an angry episode.
1. What was the trigger that made me feel upset?
2. What underlying emotion was beneath my anger?
3. How could I have done/said things differently to change the interaction?
4. Do I need to apologize?
5. How can I communicate my needs?
Name 2 negative consequences to engaging in verbal or physical aggression towards self/others
1. Hurt self
2. Damage relationships
3. Loss of opportunities
4. Problem doesn't get solved
Define a primary emotion.
This is the underlying emotion beneath our initial reaction. After peeling the layers of an onion, this is at the core.
What hormone is released in the body when we are under distress?
Stress hormones (cortisol)
Name a strategy for increasing self-awareness.
Reflection, mindfulness, debriefing
Name one important thing to do after experiencing an angry episode.
1. Reflect on the situation and determine how you could have responded differently.
2. Make repairs to interpersonal relationships.
Name at least 2 strategies to make amends:
Apologize verbally or through a letter, buy a gift, offer to help, ask how you can improve/what could improve or change
Is anger a primary or secondary emotion? Explain.
Anger serves as a secondary emotion, often covering anxiety, sadness, disappointment. etc.
Name the three survival stances when we are escalated. Provide an example of how anger will show up in these stances.
Fight, Flight, Freeze
Name two steps prior to making a decision in the five step approach?
1. Gain awareness of what's going on (e.g. identifying there is a problem).
2. Think of possible solutions
3. Identify the pros and cons to each solution
Name at least one step of assertive communication. Bonus: 1000 to name all steps.
1. State what happened (facts)
2. State how it made you feel
3. What you want changed
What is the difference between anger and resentment?
Resentment is much deeper and long-standing. May involve hatred of another person.