Understanding Anger
True or False: We should not have anger.
False.
True or False: Anger affects your mental health.
True. It can lead to feelings of hurt, self-doubt, and isolation
John is raising his voice, being sarcastic, and craving a substance to relax him. He is experiencing _____ (emotion).
Anger
Activities, times of day, people, places, etc. that trigger irritable or angry feelings
What are stressful events/situations
Doing what's in your own best interest, without regard for the rights wants or needs of others
Aggressive
How you interpret and think about what happened that causes anger
Internal factors
2 physical consequences of prolonged anger
increased blood pressure, stroke, low immune system, migraines
the amount of time for our body to go into full fight or flight mode
3 seconds
Maybe you get into a fight every time you go out for drinks with a certain group of friend. This is an example of :
What is a stressful event/situational trigger
“You ALWAYS interrupt me. You NEVER consider my needs. EVERYONE disrespects me. I NEVER get the credit I deserve.”
Examples of Overgeneralizations
Anger is a normal, healthy emotion, neither good nor bad. Like any emotion, it conveys a message, telling you that a situation is upsetting, unjust, or threatening. TRUE or FALSE
TRUE
Chronic anger that flares up all the time or spirals out of control can have serious consequences for your
Physical health, mental health, relationships, career.
we stay in this state for approximately __ minutes each time we are mad throughout the day
30 minutes
When you bottle up your anger and replay what made you angry over and over in your head until you have analyzed the situation or person to death. You act as if everything is fine, but anyone who knows you can tell that something is eating away at you.
What is silent anger
four basic types of anger behavior:
Things outside of your mind and body (for example, the insensitive actions of other people or frustrating situations) that influence your mood.
External factors
Techniques that can help you cool down and keep your anger in check.
Deep breaths, keep moving, count to 10 slowly, uses your senses, muscle relaxation, etc.
What are physical symptoms of anger
Common negative thinking patterns that trigger and fuel anger include:
What are: Overgeneralizing, using Shoulds and Musts, Mind reading and jumping to conclusions, blaming others
passive-aggression is manifested in:
sarcasm, cruel jokes, withholding, omissions, forgetfulness and sabotaging behaviors.
Related emotions that are in fact part of anger
annoyance, irritation, frustration, impatience, upset, hurt, rejection, disappointment, disrespect, neglect, betrayal, etc.
The Benefits of Being Assertive
encourages all parties to be heard, reaching decisions based on everyone's input, and allowing all participants to walk away from the interaction or meeting with their self-esteem intact
The 4 stages of anger are:
(1) the buildup, (2) the spark, (3) the explosion, (4) the aftermath
Common triggers to anger include:
assertive behavior requires doing two things at once:
state our own feelings and needs in a clear and direct manner, AND we must express ourselves with compassion and consideration for the other person.