Tyes of Anger
This type of anger is expressed through yelling, threats, or explosive reactions toward others.
What is Aggressive Anger?
Feeling sad, angry, or anxious is classified as this.
What is a feeling?
Rest that involves sleeping enough and getting good quality sleep.
What is physical rest?
This skill involves taking slow breaths to calm your body and mind.
What is deep breathing?
Thinking in only black or white, with no middle ground, is called this.
What is all-or-nothing thinking?
This type of anger is hidden and may show up as sarcasm, avoidance, or the silent treatment.
Passive-aggressive anger
Believing “I always mess up” or “Nobody likes me” is an example of this.
What is a thought?
Rest where you take a break from mental tasks, overthinking, or problem-solving.
What is mental rest?
When you’re overwhelmed, this skill involves pausing, observing your urge, and letting it pass.
What is surfing the urge?
Believing you know what someone else is thinking, like “They must hate me,” is called this.
What is mind reading?
This healthy type of anger involves calmly expressing feelings, needs, and boundaries while still respecting.
Assertive Anger
Saying “I feel nervous because I think I’ll fail” shows a mix of these two.
What are thoughts and feelings?
Rest that comes from connecting with others in supportive and uplifting ways
What is social rest?
Focusing on the present moment using your senses to notice your surroundings is called this.
What is mindfulness?
Expecting the worst possible outcome in every situation is called this.
What is catastrophizing?
This type of anger is long-lasting, persistent, and often affects multiple areas of life, leading to ongoing irritability or resentment.
Chronic Anger
Naming what you are experiencing without judgment, like “I feel frustrated,” is called this.
What is labeling feelings?
Rest where you do activities that align with your values and purpose, giving a sense of meaning.
What is spiritual rest?
Writing down your thoughts, feelings, or worries to process them is called this.
What is journaling?
This type of thinking happens when you take one negative event and assume it will always happen.
Name one healthy way to manage anger before reacting.
Take deep breaths
Pause before responding
Asking yourself “Is this thought really true?” to calm your emotions is this CBT skill.
What is cognitive reconstructing?
Rest that involves engaging in creativity, play, or fun activities that energize you.
What is sensory or restorative rest?
Physically releasing tension through movement like stretching, walking, or exercise is this type of coping.
What is physical activity, exercise or movement?
This thinking error happens when you assume you know what will happen or what someone is thinking, without proof.
What is Jumping to Conclusions?