Secondary Emotions
The feeling of being upset or annoyed, especially because of inability to change or achieve something.
What is Frustration?
This could look like fighting, arguing, yelling, or criticizing.
What is a Behavioral Response?
The systematic tensing and release of a sequence of muscle groups intended to lower tension when anxious.
What is Progressive Muscle Relaxation?
Learning to acknowledge your anger warning signs and act to resolve the situation before you become further escalated.
What is Recognize Your Anger Early?
A sentence structured around yourself, expressing your feelings in a way that takes accountability for them.
What is an I Statement?
An abnormal and overwhelming sense of apprehension and fear often marked by physical signs (such as tension, sweating, and increased pulse rate), by doubt concerning the reality and nature of the threat, and by self-doubt about one's capacity to cope with it.
What is Anxiety?
Irrational and pessimistic thoughts occurring as a result of a triggering event.
What are Negative Thoughts?
Sitting back with hands on the stomach and chest, taking deep breaths through the nose and out through the mouth, intended to tell your body that you are safe.
What is Signal Breathing?
Taking a moment to consider the outcome of your actions before acting in anger.
What is Think of the Consequences?
No degrading language, put-downs, swearing, or name-calling. Keep the discussion to facts and feelings without assigning blame.
What is Focus on the Problem not the Person?
The fact of having committed a specified or implied offense or crime, a feeling of having done wrong or failed in an obligation.
What is Guilt?
What is a Triggering Event?
A real or imagined spot where you can mentally relax and find peace, in order to remain calm when overwhelmed.
What is a Happy Place?
Leaving the situation temporarily in order to practice grounding skills and return to baseline before returning to the situation.
What is Take a Time Out?
A situation to avoid when angry, in which you retreat and disengage from the situation without reaching a resolution.
What is Stonewalling?
Not confident or assured; uncertain and anxious, beset by fear and anxiety.
What is Insecurity?
The body's response to thoughts and emotions, such as a racing heart, or sweating.
What is a Physical Symptom?
A reminder of the person you are and what goals you have can improve your ability to react rationally in a situation.
What are Anchoring Statements?
When calm, find a way to release your anger in an assertive but non-confrontational way.
What is Express Your Anger?
Acknowledging that there is not a perfect solution to the problem and doing your best to reach a point where everyone is comfortable with the results.
What is a Compromise?
A painful feeling of humiliation or distress caused by the consciousness of wrong or foolish behavior, a loss of respect or esteem; dishonor.
What is Shame?
Feelings that arise from negative thoughts, not often logical.
What is an Emotional Response?
A guided meditation using cognitive diffusion to create distance from our thoughts.
What is Leaves on a Stream?
The skill of imagining a calm place, or a relaxing activity, in order to attune your senses to that peaceful thought and lower your level of escalation.
What is Visualization?
Making and maintaining expectations for respectful communication within the relationship and following through when enforcing them.
What is Setting Boundaries?