Anger Management Skills
Telling yourself, "Oh, I'm feeling angry. Okay." is an example of what anger management strategy?
Notice and acknowledge that you feel anger.
Looking at things in a way that makes them seem bigger or smaller that they really are is an example of what thinking trap?
Binocular vision
Definition:
Bouncing back from difficulties in your life
Resilience
Definition:
Looking at things differently or seeing things from another perspective.
Reframing
Definition:
This is a situation or experience that is difficult for you in which you feel as if you have done poorly.
Adversity, troubles, and failure
What is the following anger management strategy an example of?
As you are deciding what to do, ask yourself, "If I do ________, what will happen?"
Use if-then statements to consider the consequences.
Blaming yourself for things that are not your fault or making things about you when they are not, is an example of what thinking trap?
Making it personal
Definition:
A feeling that acts like a signal
Emotion
Definition:
These are thoughts or patterns of thoughts that are inaccurate, unrealistic, or distorted interpretations of events.
Thinking traps
How is deep breathing able to calm someone down?
Deep breathing lowers the heart rate and blood pressure and can be used as a highly effective anger management strategy.
Giving yourself good advice such as, "Stop and breathe" or "Remember to use empathy" is an example of what anger management strategy?
Positive self talk.
Thinking about only the negative parts of things, is an example of what thinking trap?
Dark glasses
Definition:
Our bodies experience feelings when we have an emotion.
Physical feelings
Definition:
What we do or say: We have lots of choices in what we do or say when we feel emotions.
Behaviors or actions
Looking at things in only extreme or opposite ways, is an example of what thinking trap?
Black-and-white thinking
Using active listening skills to better understand where a person may be coming from is an example of what anger management skill?
Listening to another person OR empathy.
You waited until the night before a group project was due to work on the project. Your group members couldn't help you get the materials you needed, and you got a bad grade. You're angry with your group members.
This is an example of what thinking trap?
Blame game/ blaming others
Blaming others for things that are your responsibility.
Definition:
Things a person may do or say give us clues about what he or she may be feeling or thinking during an experience.
Social cues
Definition:
Understanding another person's emotions enough to truly identify with or even feel how he or she might be feeling.
Empathy
Saying to yourself, "I won't respond to this text right now or I might say something I'll regret/ I'll come back to it later when I can think more clearly." is an example of what anger management strategy?
Take a walk/ step away/ take a break
How/why is counting a good strategy to help control anger?
Because counting uses a different part of the brain than where emotions come from, so when you begin to count it essentially refocuses your brain.
You have difficulty making conversations at parties. You think you are the only one who has difficulty with this.
What thinking trap is this scenario an example of?
All alone-
Thinking you have problems that no one else understands.
Definition:
This is a type of thought aimed at oneself or the things that we say to ourselves.
Self-talk
Definition:
This is when you work hard, keeping at it, to reach a goal.
Perseverance
Definition:
This indicates how much or how little of an emotion we feel.
Emotional intensity