Coping Skills
Elements of an event or situation that are within a person's control.
thoughts, behavior/emotional responses, decisions, perspective, attitude, boundaries, effort
The difference between aggression and assertive behavior?
Aggression has the potential to inflict harm on others: verbal or physical
Assertive behavior is considerate of yourself and others' needs and well being.
What is one way to take responsibility for your feelings when practicing communication?
Use I statements. When you reframe your reactions, you take power over them. This is a more effective way of communicating when tension is high.
What are the consequences of holding anger inside?
Chronic illness, emotional dysregulation, infection, migraines, and nightmares.
A thinking distortion that means to blow something out of proportion or down-play its significance.
Magnification or minimization
STOP
Stop, Take a step back, Observe, Proceed mindfully.
Is anger a good emotion or a bad emotion?
Its neither, anger serves a purpose just like any other emotion, but there are unhealthy ways to express it. It's typically a challenging or uncomfortable emotion.
The value of being able to identify warning signs for anger.
If you can identify it early on, you will have an easier time managing it.
*you will have more control over outcomes in your day to day*
Physical symptoms of anger
(not necessarily physiological)
What is tight chest, blushing, sweaty palms, shaking or trembling, nausea, headache, trouble breathing deeply?
Fragmentation
What is not telling the whole truth?
Elements of an event or situation that are outside of a person's control.
Other people's actions/feelings/perceptions, adversity, the past, time, aging, the amount of toilet paper at the store
Anger as a primary emotion.
Anger is a primary emotion when it serves as a direct consequence of an event; stubbing your toe.
Influences of an individual's expression of anger.
Family, culture, trauma, childhood relationships and observations, social media, societal norms.
What can you do to heal your ANS and build your resiliency?
-Learn effective coping skills and practice them consistently
-Understand the impact of trauma and be able to identify your triggers
-Surround yourself with positive supportive relationships (co-regulation)
A thinking distortion that means to believe negative things happen at the fault of others.
What is victim stance?
Wise-mind
the balance between reasonable mind and emotional mind.
Anger as a secondary emotion.
Anger is expressed as a secondary emotion when it is used as a mask or serves as a shield to protect us from more vulnerable emotions.
Triggering event, negative thoughts, emotional response, physical symptoms, behavioral response.
What is the cycle of anger?
Parasympathetic system is to rest and digest as sympathetic system is to ___________.
What is fight or flight?
Assent
What is a tactic to avoid change: passive responses or agreement to avoid conflict or consequences?
A protective, multifaceted physiologic reaction that occurs in mammals (including humans) in response to water submersion.
Anger triggers are often identified as one or a combination of these five things.
Unpleasant, hindering goal(s), unfair, avoidable, sense of powerlessness.
Anger is an emotion. Aggression is a _______.
What is behavior?
Physiological response to anger.
(not looking for physical symptoms)
What is release of cortisol and adrenalin, increased heart rate, increased blood pressure, digestive system shuts down, blood flows to extremities, short breaths to increase carbon dioxide in the blood, mind racing to increase efficiency and reaction time, etc!
A thinking distortion that means to have an inclination to readily and uncritically adopt the ideas, beliefs, attitudes, or actions of others.