Anger Management
Anger can become a problem when ...
You're angry most of the time.
You feel out of control or the emotions feel uncomfortable.
Your anger is affecting your relationships negatively.
You say or do hurtful things to people.
You get into violent outbursts.
What is anger?
An emotional state that varies in intensity from mild irritation to intense fury and rage.
What are emotions?
Psychological states compromised of thoughts, feelings, physiological changes, expressive behaviors, and inclinations to act.
Name ONE healthy coping strategy and ONE unhealthy coping strategy. *Must name both to get points*
Healthy: exercise, talk about your problem, healthy eating, seeking professional help, resolution techniques, social support, problem-solving techniques
Unhealthy: drug/alcohol use, overeating, procrastination, sleeping too much/little, social withdrawal, self-harm, aggression
You are walking on the street. You suddenly tripped over your own feet. Someone walks by and starts to laugh at you. You become angry because you feel like they don't respect your feelings. What do you do at this point?
Name two skills to manage anger. *Must name two skills to get points*
Name how you feel.
Name the intensity of that emotion.
Understand the events that triggered the emotion.
Understand the thoughts that maintained or worsened the feeling.
Identify and use a range of coping skills.
Choose a coping skill based on the intensity of the emotion.
Understand consistent personal triggers.
Make a plan to disrupt the negative patterns.
Name two common situations for why we get angry. *Must name two to get points*
Threatened or attacked.
Frustrated or powerless.
Invalidated or treated unfairly.
People not respecting our feelings or possessions.
What are the two types of emotions? *Must answer both to get points*
Approach emotions
Avoidance emotions
Name two strategies to handle anger. *Must name two to get points*
Better communication.
Cognitive restructuring.
Humor.
Problem solving.
Changing environment.
You're babysitting your 2-year-old brother who recently started to bite people. You're sitting on the couch minding your own business, when your brother comes up to you and takes a hard bite at your arm. You are in pain and raise your hand. What should you do?
Name two levels on the anger ladder. *Must name two to get points*
Calm.
Annoyed.
Upset.
Frustrated.
Angry.
Furious.
Anger is normal, especially when it gets out of control. True or False.
False.
What do approach emotions do for you?
How can you use cognitive restructuring to handle anger?
Change your thoughts with rational ones.
Avoid using words like "never" or "always."
Remind yourself that getting angry is not going to fix anything and won't make you feel better.
Remind yourself that you're just experiencing some of the rough spots of daily life.
You have to leave a party because of your curfew but the friends you should ride home with want to stay. They assured you they'd all go home at the same time. The same thing happened last week, and if you're late you'll be grounded. You're irritated that the same thing is happening again. What should you do?
When you are calm, what can you do? *Answers may vary*
What can you do when you're feeling angry? *Answers may vary*
Identify the trigger to your anger.
Take deep breaths.
Step away from the person or thing.
Draw a picture of what you're upset about and crumple it up.
In private, make sounds to express/release your anger.
What do avoidance emotions do for you?
It gives us a sense of wanting to move away from someone or something that is making us feel that way.
How can you use humor to manage your anger?
Help unknot a tense situation and help you get a more balance perspective.
Don't try to "laugh off" your problems.
Use humor to help face them more constructively.
Don't give in to harsh sarcastic humor.
Someone smashed the rear light of your dad's car when you borrowed it. He blames you, but you say it was parked in the parking lot when it happened. Now he won't lend it to you this evening and you told your friends they could ride with you. You're angry because your dad blames you for the damage. What should you do?
When you are furious and feel you may hurt someone, what can you do? *Answers may vary*
Name a pet peeve you have. Describe your level of anger if you were in that situation. What can you do to manage your anger?
Give one example for an approach emotion and one example for an avoidance emotion. *Must have one of each to get points*
Approach emotions: joy, love, pride
Avoidance emotions: fear, anger, sadness
You can use an unhealthy coping strategy if you know how to control it. True or false.
False.
You didn't finish a long homework assignment because you were at sports practice. You have another practice after school today, but now your teacher says you have to stay after school and complete the work because you always hand in assignments after the deadline. However, if you don't go to practice the coach might replace you on the team. You feel angry at yourself because you know you need to manage your time better. What should you do?