Show:
Coping Skills
Triggers/Cues
Secondary Emotions to Anger
Definitions
General
100

Diversions

  1. Write, draw, paint, photography
  2. Play an instrument, sing, dance, act
  3. Take a shower or a bath
  4. Garden
  5. Clean
  6. Read
100

What is your favorite anger management strategy?

personal opinion

100

Fear + Anticipation

Anxiety

100

Definition of the four cues?

Physical Cue: Involve the way our bodies respond when we become angry.

Behavioral Cue: Involve the behaviors we display when we get angry, which are observed by other people around us.

Emotional Cue: Involve other feelings that may occur concurrently with our anger. 

Cognitive Cue: Refer to the thoughts that occur in response to the anger provoking event. 

100

What is self-awareness?

Conscious knowledge of one's own character, feelings, motives, and desires. 

200

Social/Interpersonal (with others)

  1. Talk to someone you trust
  2. Set boundaries and say "no"
  3. Write a note to someone you care about
  4. Be assertive
  5. Use humor
  6. Spend time with friends and/or family
  7. Serve someone in need
  8. Care for or play with a pet
200

What is an anger cue?

An anger cue is a warning sign that is telling you that you're becoming angry. They can be a physical or bodily response, a behavior, a feeling, or a thought.

200

Joy + Confidence 

Love

200

What is a trigger?

A trigger is a stressor, an action or situation that can lead to an adverse emotional reaction.

200

What is your anger control plan?

Something along the lines of timeouts, talking to a friend, using the conflict resolution model, exercise, 12-step meetings, and exploring the primary feelings beneath the anger. 

300

Physical

  1. Get enough sleep
  2. Eat healthy foods
  3. Get into a good routine
  4. Eat a little chocolate
  5. Limit caffeine
  6. Deep/slow breathing
300

What can anger cues show up as?

They can be a physical or bodily response, a behavior, a feeling, or a thought.

300
Suprise + Sadness

Disappointment 

300

Define CBT

CBT is often the treatment of choice for anger management, according to Engle. She says it can help you understand your triggers for anger, develop and practice coping skills, and think, feel, and behave differently in response to anger, so you are calmer and more in control.

300

What does the A-B-C-D Model stand for?

A- Activating situation or event

B- Beliefs people have about the activating event

C- Consequences of events

D- Dispute

400

Tension Releasers

  1. Exercise or play sports
  2. Catharsis (yelling in the bathroom, punching a punching bag)
  3. Cry
  4. Laugh
400

What are 3 examples of triggers that we have learned about?

Some ex.

Injustice, disrespect, violation of your personal space, abusive language, labeling, shaming, blaming, physical threats, insults, or misinformation. 

400

Suprise + Anger

Outrage

400

Define Anger Management 

“Anger management is an approach designed to help you manage the emotional and physiological arousal that accompanies anger."

400

What is aggression impulsivity? 

characterized by reactive, overt, explosive responses to situations that exceed normal and appropriate levels of emotion for the situation.

500

Cognitive (Of the Mind)

  1. Make a gratitude list
  2. Brainstorm solutions
  3. Lower your expectations of the situation
  4. Keep an inspirational quote with you
  5. Be flexible
  6. Write a list of goals
  7. Take a class
  8. Act opposite of negative feelings
  9. Write a list of pros and cons for decisions
  10. Reward or pamper yourself when successful
  11. Write a list of strengths
  12. Accept a challenge with a positive attitude
500

Name an example of an external and internal trigger.

External:

Unfair situation/treatment, having your property damaged by others, crowds, traffic.

Internal:

Lack of sleep, being hungry, negative emotions such as anxiety or depression. 

500

Sadness + Anger

Envy
500

What is the ANGER thermometer? What does 1-10 mean?

Anger Thermometer is a way to see how angry you are at a given time. 1 being not so angry, to 10 being the explosion. 

500

Name and briefly describe the 3 different communications styles

Aggressive: Confrontational

Passive: Put others needs above your own

Assertive: Perfect mix between the two