Definitions
Shifting your feelings to someone you feel it’s safe to be mad at.
Dumping or Displaced Anger
Ex. Guy gets mad at his boss, comes home & yells at his wife, who yells at the kids, who kick the dog!!
Dumping or Displaced Anger
False, Happy
The most common thing one can do when he becomes angry is_____. This gives you time to calm down as you are doing this. Hint: You can go backwards or you can start from the beginning.
What is count to ten?
What is the consequence for acting out?
You get in trouble
Problem is not solved
When you strike out at the person you are mad at: physically or verbally.
Acting Out
headaches
sweating
increased heart rate
clenched fists
gritting teeth
stomach aches
What are examples of anger cues
False, Anger
You can also do ________when you are angry. People looking at you may think that you are crazy but it works. Hint: It begins with a t
What is talk to yourself to help YOU calm down. This keeps you from making bad choices because of your anger.
What are the consequences to burying or ignoring your anger?
It can come out in other ways: headaches, stomachaches, anxious, depressed
You hurt yourself
You may hurt others when you EXPLODE
Problem is not solved
What is the consequence for dumping or displaced anger?
You hurt innocent people
Problem is not solved
Changing what you say to yourself and how you view life can greatly impact how you manage stress and anger. Name three Examples of Stress-Talk:
"Eat, drink, and be merry for tomorrow we die"
“What's the point?“
“Why bother?" “He/she is out to get me.”
"I can't handle that"
"This is too much for me"
"I'll just fail anyway".
Anger is a strong feeling of pleasure or an automatic reaction to any real or imagined insult, frustration, or injustice, producing emotional agitation seeking expression.”
False anger is a strong feeling of "displeasure"
What is visualizing? This can be used to help you calm down.
What is thinking about positive things or thinking about things that make you happy (vacation, person, etc.)
Choosing to handle our anger in an inappropriate way like throwing a tantrum, slamming doors, hitting someone, etc. are all bad choices. When we choose to make these choices, we have negative _____.
What are consequences/
When you hold your anger down inside yourself because you think it isn’t nice to have those feelings.
Burying or ignoring
Your brother bumps your arm while you reach for something at the dinner table, and you knock over a pitcher. The pitcher breaks and you get blamed.
What is a trigger?
Most people like to lose control
What is FALSE? No one wants to lose control. Getting angry and expressing it in an inappropiate manner leaves you feeling out of control
Name two feelings that anger covers up.
Sadness
Guilt
Shame
Hurt
Rejection
Fear
Embarrassment
Depression
THREE (3) reasons why people get angry are:
Lack of _____ _____ ______ ______ _____ ______ ______ or ____ ____ ____ ____ ____.
Feeling of ____ ____ ____ ____ ____ ____ ____ ____ _____ _____ _____ _____.
Feeling of ____ ____ ____ ____ ____ ____ ____ ____ _____ _____ _____ _____.
Lack of CONTROL or POWER.
Feeling of HELPLESSNESS
Feeling of HOPELESSNESS
Your body sends you signals, when you’re getting angry.
Anger cues
Channel your angry energy into a physical activity.
What is an example of a healthy coping skill?
When I control my anger I control the situation.
True
Give five (5) appropriate healthy coping skills.
1. Take deep breaths
2. Do a positive activity
3. Play sports
4. Think of something funny
5. Take a quick walk
6. Practice yoga
7. Stand up and stretch
8. Listen to music
9. Take a time out
10. Slowly count to ten
11. Use positive self-talk
12. Say something kind to yourself
13. Talk to a friend
14. Talk to an adult
15. Close your eyes and relax
16. Say, “I can do this”
17. Visualize your favorite place
18. Think of something happy
19. Think of a pet you love
20. Think about someone you love
21. Get enough sleep
22. Eat a healthy snack
23. Read a good book
24. Set a goal
25. Jog in place
26. Write in a journal
27. Hum your favorite song
28. Doodle on paper
29. Draw a picture
30. Color a coloring page
31. Clean something
32. Meditate
33. Use a stress ball
34. Dance
35. Write a letter
36. Look at pictures you’ve taken
37. Make a gratitude list
38. List your positive qualities
39. Do something kind
40. Give someone a hug
41. Put a puzzle together
42. Do something you love
43. Build something
44. Play with clay
45. Hug a stuffed animal
46. Rip paper into pieces
47. Play an instrument
48. Watch a good movie
49. Take pictures
50. Garden
51. Write a list
52. Keep a positive attitude
53. Schedule time for yourself
54. Blow bubbles
55. Write a positive note
56. Chew gum
57. Paint your nails
58. Write a story
59. Blog
60. Read a joke book
61. Write a poem
62. Drink cold water
63. Draw cartoons
64. Read a magazine
65. Write a thank you note
66. Count to 100
67. Make a list for the future
68. Read inspirational quotes
69. Compliment yourself
70. Visualize a stop sign
71. Laugh
72. Smile in the mirror
73. Smile at others
74. Do schoolwork
75. Look at animal pictures
76. Hyperfocus on an object
77. Notice 5 things you can see
78. Paint with water colors
79. Use a relaxation app
80. Watch a funny video
81. Drink some tea
82. Cook or bake
83. Plan a fun trip
84. Use an I-statement
85. Identify your emotions
86. Express your feelings to someone
87. Write down your thoughts
88. Identify a positive thought
89. Make your day’s schedule
90. List 10 positives about you
91. Ask yourself, “What do I need right now?”
92. Tell someone you are thankful for them
93. Pet an animal
94. Make a list of choices
95. Ask an adult for help
96. Organize something
97. Play a card game
98. Listen to nature sounds
99. Sit and relax all your muscles
100. Ask for a break
FIVE (5) reasons why people get angry are:
Lack of _____ _____ ______ ______ _____ ______ ______ or ____ ____ ____ ____ ____.
Feeling of ____ ____ ____ ____ ____ ____ ____ ____ _____ _____ _____ _____.
Feeling of ____ ____ ____ ____ ____ ____ ____ ____ _____ _____ _____ _____.
Feeling of _____ _____ _____ _____ _____ _____ _____ _____ _____ _____.
Feeling of ____ ____ ____ ____
Lack of CONTROL or POWER.
Feeling of HELPLESSNESS
Feeling of HOPELESSNESS
Feeling of DISRESPECT
Feeling of FEAR