Definitions
An intense emotional state that results from a perceived annoyance, hurt, or threat.
What is-Anger
True or false: Anger is bad
False- Anger is an emotion that serves a purpose and is as normal as happiness or sadness.
Flushed face, increased heart rate, clenched fists, muscles twitching, raised voice
What is-physical warning signs of anger
A method of breathing that calms your body and mind, allowing you to pause and think more rationally
What is-deep breathing
A situation, interaction, memory, or thought that leads you to feeling anger
What is- an activating event
20 bonus points: what do we call the visual that depicts anger at the top and other emotions underneath?
what is- true
what is- anger iceburg
Resorting to aggression, using harmful substances, and acting recklessly
20 extra points: what are healthy ways of responding/coping with anger?
What is- Negative/unhealthy ways of responding to anger
S - stop whatever you are doing
T- take a deep breath
O- observe
P - pick a behavior
What is - STOP method
A thinking error that happens when we view situations in extreme, black-or-white thinking
Ex: No one around here respects me
They never do anything right
What is- Absolutes
True or false: setting boundaries is unhealthy
What is- false
However, some boundaries can be too rigid and result in isolation, loneliness, depression, or more anger
Family, honesty, religion, health, trustworthiness, being accepted, being a good friend, etc.,
Recognize- your thoughts and feelings
Allow- yourself to feel the thoughts and feelings without judgement
Investigate - ask yourself what emotions you're feeling, where they may be coming from, what sensations you feel in your body
Nonidentification - recognize that you are not your anger or reactions, or the story you're telling yourself about yourself. be kind to yourself in that moment
What is- RAIN
A way of communicating that involves being direct, firm, respectful, and showing personal responsibility.
20 extra points: what is the opposite of assertive communication?
What is- assertive communication
Answer: aggressive communication
True or false: RSA stands for Rational Self Assessment
False- it stands for Rational Self Analysis
Intimidation, Manipulating Emotions, using Isolation, Peer Pressure, Threats, Economic Abuse, Sexual Coercion, Minimize/Deny/Blame
What is- power and control tactics
Mindfulness, deep breathing, body awareness, noticing your 5 senses, counting, etc.,
What is- grounding techniques
Behaviors that promote equality, respect, and consideration for others. Opposite of 'power and control' beahviors
Ex:Communication, trust and support, shared power, fairness, accountability, etc.,
What is- equality behaviors
True or false: an example of the 'awfulizing' thinking error would be "that punk doesn't know anything about doing time"
False - loaded words
Awfulizing is when you only focus on the negative parts of a situation/person
Ex: I am a failure, this place is the worst
The 4 stages of an RSA
What is- Activating event, camera check, rational challenge, desired consequences
The act of tightening your muscles one-by-one, holding the tension for a few seconds, and then releasing and relaxing the muscle while focusing on your breathing
What is- progressive muscle relaxation