Coping Skills
draw this shape in your mind as you breath in for 4 counts, out for 4 counts
Square Breathing
When someone convinces you that whatever happened is really YOUR fault and makes you question yourself
gaslighting
"I feel ____ when things don't go the way we planned."
"I feel" statements
Anger is a _______ emotion, meaning it occurs after a primary emotion such as fear.
Secondary Emotion
Feelings of sadness and hopelessness, fatigue, weight gain or weight loss, changes in sleeping habits, loss of interest in activities, or thoughts of suicide.
depressive episode
This is a helpful alternative to engaging in self-injury such as cutting
holding ice
When someone respects your limits and you respect their's
healthy boundaries
The ability to express positive and negative ideas and feelings in an open, honest and direct way
Deep breathing is helpful during times of anger because it can help your body by _______.
Lowering your heart rate
a sustained period of abnormally elevated or irritable mood, intense energy, racing thoughts, and other extreme and exaggerated behaviors.
manic episode
A method of centering yourself in this moment using your senses
Grounding
Getting permission to engage in an interaction with another person
Consent
80% of communication is through our _____
Body language
Headache, digestion problems, insomnia, increased anxiety, depression, high blood pressure, skin problems, heart attack, stroke are all ___________.
physical symptoms of anger
a feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome.
anxiety
A useful way to get the physical tension of anxiety, anger, or other reactions out of our bodies
Exercise
When your partner uses their words to put you down and mess with your self esteem
Verbal abuse
A style in which individuals express their feelings and opinions and advocate for their needs in a way that violates the rights of others.
Aggressive Communication
Anger can be a symptom of _____________.
depression
Disconnection and lack of continuity between thoughts, memories, surroundings, actions, and identity.
dissociation
Using a daily log to track symptoms, process events and reactions, and recognize patterns
Journaling
When you and your partner get upset with each other when you don't immediately respond to a text message
unhealthy boundaries
A style in which individuals have developed a pattern of avoiding expressing their opinions or feelings, protecting their rights, and identifying and meeting their needs.
Passive Communication
_________ is the process of learning to recognize signs that you're becoming angry, and taking action to calm down and deal with the situation in a productive way.
Anger Management
an experience involving the apparent perception of something not present.
hallucination