Anger Awareness
p.27-28
p.27-28
This means to perceive, to feel, or to be conscious of events, objects or senses (taste, touch, sight, sound, and smell).
AWARENESS
What is awareness
On page 15, this is the oldest part of the brain
THE PRIMITIVE BRAIN or reptilian brain
What is the primitive or reptilian brain
On page 39 this is an important part of your nervous system that acts as an automatic control system for maintaining equilibrium (balance) in your body.
Autonomic Nervous System or ANS
True or False: On page 52 shame begins at a young age and requires another person.
TRUE
On page 64, this is the type of thinking where simply having assumptions about ourselves, others, and life in general that work against you.
DYSFUNTIONAL
True or False: Self-awareness is a popular term describing the condition of being aware of your self.
On page 15 the book talks about things the reptilian or primitive brain does. Name one thing it does.
breathing
body temperature
sexual behaviors
instinct
force, power, might, protection
On page 40, this is the type of breathing when inhaling, completely fill your lungs, hold for a second, and then exhale slowly and you try doing this for 1 minute.
Deep breathing
Diaphragmatic breathing
Breathing
True or false on page 53 shame and guilt can be confused. Guilt is when you have done something wrong and shame is when you are something wrong
TRUE
On page 64 this is the type of thinking when You tend to see things in black-or-white categories and make choices from that perspective. In other words your thinking involves only extremes (good/bad, perfect/worthless, competent/incompetent) and fails to consider the middle ground.
Black or white thinking
What is black or white thinking
This is the ability to accurately perceive your own anger 'in the moment' and understand your tendencies across various anger situations .
Anger self-awareness
What is anger self-awareness
On page 20, this is another name for the neocortex or the thinking part of the brain
The EVOLVED BRAIN
On page 44 this is a calming techniques that involves moving your attention through the body in a methodical manner.
BODY RELAXATION
On page 55 this is the type of shame and anger you feel when you are physically attacked and your body
Survival anger
On page 65, this is the type of thinking where You tend to blow things out of proportion thinking that the outcome of a challenging situation will be a total disaster for example you predict a total disaster will happen if you made 1 tiny mistake at work. Remember Bobby and the two little rocks he forgot?
CATASTROPHIZING
Awareness creates _______________.
CHOICE
What is choice
On page 21 under the "Evolved brain and anger management section" what is the big question?
WHAT DO I REALLY NEED IN THIS SITUATION FOR ME TO BE OKAY?
On page 44 this is a calming technique that reduces anger and anxiety by taking turns tensing and relaxing the muscles.
PROGRESSIVE MUSCLE RELAXATION
On page 55, - this is the type of shame anger when you loose your identity as a person because you are less of a functioning person than you used to be. You may have lost stamina, memory, or are disabled and can't work.
Loss of Performance Shame-Anger
On page 66, this thinking is when You tend to interpret situations negatively when there are no facts to support your conclusion.
JUMPING TO CONCLUSIONS
What is jumping to conclusions
This is an activity when you picture yourself in a calm, peaceful place.
Special Place visualization
On page 23 this is The ability of the brain to grow new neurons and rewire itself including the pruning of unused pathways, which neurologists and psychologists once believed impossible.
NEUROPLASTICITY
On page 46 this involves directing your attention away from worldly struggles and focusing your mind on something else.
MEDITATION
On page 55, this What you feel when you feel humiliated, embarrassed, or ridiculed and your self esteem plunges and you become angry in order to cut off the bad feelings. This type typically develops if you've had a critical, abusing parent, or partner, or were bullied as a child
SHAME ANGER
On page 72 there are ways to challenge the bad thoughts by asking questions to get proof. What is one of those challenging questions you can ask yourself?
Is this the whole picture or just a kernel of truth?
Am I being balanced in my thinking about this?
What’s the worst scenario here?
Then what would happen?
What evidence is there for this?
What is the real truth about this?
Has this ever been true before?
This is what makes you get angry.
(For example on page 35): Janine feels enraged when her father points his finger at her.
TRIGGER
What is a trigger
On page 24 there are 7 conditions that lead to functioning out of the primitive or instinctual part of the brain. Name one of them.
Anxiety, stress, drugs, alcohol, tired, hungry, sick or ill
On page 49 the calming technique of focusing on positive feelings has a lot of positive feelings listed. Name at least 1 that is listed that you can focus on.
Many options....
On page 56 you will want to challenge the five core shame messages that cause you to feel worthless and small. What is one of the messages and how can you challenge it?
1.) You are no good.
2.) You are not good enough.
3.) You are unlovable.
4.) You don't belong.
5.) You shouldn't exist.
On page 75,
I am a worthwhile, deserving person.
I am worthy of love.
I love and accept myself.
I am unique and loving, loved and free.
ARE all examples of.
COPING STATEMENTS
What are coping statements