Definitions
A feeling or emotion that ranges from mild irritation to intense fury and rage. This feeling/emotion is a natural response to those situations where we feel threatened, believe harm will come to us, or we believe that another person has unnecessarily wronged us.
What is anger?
Anger is a choice.
False. Anger is a FEELING we have as a result of our emotion(s). What can be chosen is how you act upon those feelings.
These are long-standing issues, include specific events that touch on sensitive areas, that can easily lead to anger.
What are "red flags?"
What is a time out?
The AGGRESSION CYCLE is made up of these three phases:
1.____________ Phase - characterized by cues that indicate anger is escalating.
2.____________ Phase - is marked by a discharge of anger displayed as verbal or physical aggression. This discharge, in turn, leads to negative consequences; it is synonymous with the number 10 on the anger meter.
3.____________ Phase - is characterized by negative consequences resulting from the verbal or physical aggression displayed
What are buildup, explosion, and aftermath.
This behavior is intended to control a person or situation or cause harm or injury to another person or damage property.
What is AGGRESSION?
This is a behavior that is intended to cause harm to another person or damage property. This behavior can include verbal abuse, threats, or violent acts.
Physical, Behavioral, Verbal, and Cognitive are the 4 cues to Anger.
False.
Physical, Behavioral, EMOTIONAL, and Cognitive are the 4 cues to anger.
This cue is how your body responds.
What is PHYSICAL CUE? What are some examples of physical cues?
This strategy allows you to seek support and feedback from people you trust to support your recovery, including anger management strategies that will deescalate, rather than escalate, the situation.
What is SOCIAL SUPPORT?
The points below 10 on the anger meter represent the ________ phase of aggression cycle.
What is the buildup phase. The explosion phase, on the other hand, corresponds to 10 on the anger meter. Again, 10 on the anger meter is the point at which one expresses anger through verbal or physical aggression that leads to negative consequences.
The basic message of this behavior is "your feelings, thoughts, and beliefs are important, but my feelings, thoughts, and beliefs are unimportant and inconsequential."
What is PASSIVE?
This refers to a complex set of attitudes and judgements that motivate harmful behaviors. This is an attitude that involves disliking others and evaluating them negatively.
What is hostility?
The only effective way to express anger is through aggression.
False.
There are more constructive and assertive ways to express anger. Effective anger management involves controlling the escalation of anger by learning assertive skills, changing negative thoughts or self-talk, challenging irrational beliefs, and employing a variety of behavioral stratifies.
This cue includes the other feelings that occur along with anger.
What is EMOTIONAL CUE? Name some of your own behavioral cues.
This technique is used to counteract stress or anger response. This strategy allows you to activate your relaxation response by being present and mindful. This is an immediate strategy. This strategy sometimes uses numbers while practicing the technique.
What is deep-breathing?
_____________ provides an immediate and direct strategy for helping people manage the beliefs that cause their anger to escalate. This strategy was covered in session 5 to help with thoughts.
What is THOUGHT STOPPING?
The basic message of this behavior is “My feelings, thoughts, and beliefs are important, and your feelings, thoughts, and beliefs are equally important.”
What is ASSERTIVENESS?
_______ serve as warning signs that you're angry and that your anger is escalating.
What are Cues?
An ANGER CONTROL PLAN is to try many different strategies and find the anger control techniques that work best for you.
True. ex: Timeout, Talk to a friend (someone you trust), Conflict Resolution Model, Exercise, Attend 12-step meetings, Explore primary feelings beneath the anger.
This cue is what you do in response to anger. This cue can "BE SEEN" by others.
What is BEHAVIORAL CUES? Name some of your own examples of behavioral cues.
This is another relaxation technique that uses breath and tensing muscles.
What is Progressive Muscle Relaxation?
What is self-talk or self-statements?
This behavior describes stuffing thoughts, feelings, and emotions only to later act hostilely in an aggressive manner.
What is passive-aggressive?
This is performing behaviors automatically, over and over again, without thinking.
What is a habit?
Venting is not always a healthy and therapeutic manner to express anger.
True. Venting anger in a aggressive manner, such as screaming or beating on pillows, only reinforces aggressive behavior.
What are ways to "vent" your anger in a healthy manner?
What is COGNITIVE CUES? Name personal examples of these type of cues.
This technique is a four part alphabetic approach that consists of identifying maladaptive beliefs and disputing them with more rational or realistic perspectives. The model has been referred to as rational-emotional model.
What is the The A-B-C-D Model?
These four parts make up the ABCD MODEL.
_____ what we have been calling the red-flag event
_____ our interpretations of the events. Often take form of “should” and “must.”
_____ the feelings people experience as a result of their interpretations of and beliefs concerning the event.
____ allows to debate maladaptive beliefs with more rational or realistic perspectives.
“A” stands for an activating event
“B” represents the beliefs people have about the activating event.
“C” stands for the emotional consequences of events
“D” stands for dispute
This communication style uses "I" statements.
What is assertive communication?
Your anger "toolbox" which holds all of the anger managements strategies ("tools") which work best for you.
What is an "Anger Control Plan"?
You MUST be AGGRESSIVE to get what you want.
False. Aggression is used to dominate, intimidate, harm, or injure others - to win at any cost. Expressing yourself in an assertive manner allows you to express anger in manner that is respectful to others.
Being Stuck in Traffic. A Disrespectful Person. Having Long Wait Times. are all examples of these.
What is ANGER TRIGGERING EVENT?
This approach uses a series of self-commands to stop thinking the thoughts that are getting you angry. For example, you might tell yourself, “I need to stop thinking these thoughts; I will only get into trouble if I keep thinking this way” or “Don’t buy into this situation” or “Don’t go there.” This can serve as an immediate strategy.
What is THOUGHT STOPPING?
List recovery tools that assist in reducing feelings of anger.
Resentment Prayer - AA Book pg 552
Acceptance - AA Book pg 417
Nightly / Spot Inventory - AA Book pg 86
Anger Prayer - AA Book pg 67
Steps
This behavior style basic message is “My feelings, thoughts, and beliefs are important and that your feelings, thoughts, and beliefs are unimportant and inconsequential.”
What is AGGRESSION?
This is results that you receive from inappropriate expressions of anger (examples include releasing tension, controlling others). These often lead to negative consequences that far outweigh the short-term gains.
What is "apparent" payoffs?
An effective set of strategies for controlling anger should include both immediate and preventive strategies.
True. Immediate strategies include timeouts, deep breathing exercises, and thought stopping. Preventative strategies include developing exercise program and changing irrational beliefs.
What is COGNITIVE CUES?
This strategy includes 12-Step groups, 12-Step sponsors, or other mutual-help group members.
What is Social Support?
This model involves the following steps and can be used to act assertively.
1-Identify the problem causing conflict. 2-Identify the feelings associated with problem. 3-Identify the impact the problem that is causing the conflict. 4-Decide whether to resolve the conflict. 5-Work for resolution of the conflict.
What is Conflict Resolution Model.
This time of behavior allows your rights to be violated.
What is passive behavior?
This is a simple way to monitor your anger that uses a scale of 1-10.
What is an anger meter?
When you get angry it is because your interpretation of an event in your life has provoked your anger.
True.
What are CUES?
The four parts of ABCD Model for cognitive restructuring to reduce anger include
What is “A” stands for an activating event, what we have been calling the red-flag event. “B” represents the beliefs people have about the activating event. The model is based on the assumption that it is not the events themselves that produce feelings such as anger, but our interpretations of and beliefs about the events. “C” stands for the emotional consequences of events. “D” stands for dispute consists of identifying maladaptive beliefs and disputing them with more rational or realistic perspectives
True or False. Interactions we had with parents, authority figures, paternal figures, etc. can / has influenced our own behaviors, thoughts, feelings, and attitudes.
True
This type of behavior involves standing up for yourself in a way that is respectful of other people.
What is acting assertively?