The Basics
Cognitive Distortions
Wise Mind/Mindfulness
Assertive Communication
Changing Anger Habits
100

What is Anger?

Anger is a feeling or emotion that ranges from mild irritation to intense fear or rage. 

100

What is All or Nothing Thinking?

When people thinks in extremes without considering all the possible facts in a given situation. (aka black & white thinking)

100

What is the Emotional Mind responsible for?

Emotions and Feelings

100

What is Passive Communication?

Go with the flow attitude.
100

What is one way to change the Anger Habit?

Becoming aware of anger, and develop skills/strategies' to manage anger or implement time-outs.

200

What is Agression?

A behavior that is intended to cause harm to another person or cause damage to property.

200

What is Overgeneralization?

Reaching a conclusion about one event and then incorrectly applying that conclusion across the board.

200

What is the Reasonable Mind responsible for?

Facts and Critical Thinking

200

What is Aggressive Communication?

Controlling. (Like the bully on the playground)

200

What is the Anger Meter?

A way to gauge your anger from 0-10, with 10 being reserved for instances when you lose control, resulting in negative consequences. (Everyone's Anger Meter is different.)
300

What is Hostility?

Refers to a complex set of attitudes and judgments that motivate aggressive behaviors.

300

What is Mind Reading?

When people assume they know what others are thinking.
300

What is the Wise Mind responsible for?

Logic and Feeling

300

What is Passive Aggressive Communication?

Not addressing issues directly.

300

What are the 4 Anger Cues?

1. Physical Cues (Heart Racing)

2. Behavioral Cues (Clenched Fists)

3. Emotional Cues (Feeling Disrespected)

4. Cognitive Cues (Thoughts)

400

What is a Amygdala Hijack?

Strong emotional reaction that is out of proportion to the situation and basically the reasonable is bypassed and your emotional mind takes over.

400

How can you change these distortions? 

1. Identify the troublesome thought

2. Try reframing the situation

3. Perform a cost benefit analysis

400

Why does Mindfulness work for the Wise Mind?

The more we practice mindfulness or observing, the easier it becomes to access the DBT skill called Wise Mind.

400

What is Assertive Communication?

Showing respect to yourself and others.

400

What are the 3 Stages of the Aggression Cycle?

1. Build Up Phase

2. Explosion Phase

3. Aftermath Phase