Module 1.pptx
- 1. Understanding & managing your anger.
- 2. Getting Started & the Anger Log • Clarifying Expectations: Take a little time here at the beginning of your work to think about some of the things you’re hoping to get out of doing this program. There are no right or wrong answers to this - please try not to leave out anything, even if you think it might be unreasonable. If they are your ideas, they are valuable.
- 3. List Four Overall Goals you have for Completing this Course: My Goals for Completing this course: Examples below 1. Forming better relationships/friendships with those around us. 2. Learning how to remain calm during daily stresses that make me angry. 3. Becoming a better listener. 4. Living a more stress- free life! What are your goals?
- 4. What is Anger? • Anger- a psychobiological emotional state- it is a temporary feeling having to do with both the mind/body & brain. • Anger consists of feelings varying in intensity from mild irritation or annoyance(a 1) to intense fury & rage (a 10)-it has degrees of less intensity & more intensity. • Anger is accompanied by neuroendocrine processes- a release of the brain chemicals into the body preparing for “Fight” ”Flight” or “Freeze” • Anger includes the arousal of the automatic nervous system - which means that the nervous system as well as adrenalin & cortisol signal all the organs of the body to get ready to react to the perceived threat. Anger is essentially about not getting your needs met.
- 5. Stimulus, Pre-state, Appraisal 3 Basic ways of dealing with anger We use a scale of 1-10 to label the increasing degrees & intensity of anger feelings. 3 Part Process: *Stimulus- anger situation or trigger to emotional arousal. *Pre-state- our temporary state of mind we are in the moment of the anger situation (calm/anxious/chaotic) *Appraisal- your interpretation about the situation. • Creative vs. Destructive- Anger can be both. We can gain momentum/energy to thrive, or we can punish, hurt, or seek revenge in destructive ways. 3 Basic Ways of Dealing with Anger: *Stuffing- Not allowing yourself to experience anger by swallowing your feelings. *Escalating- Let your anger out, not holding anything in. Dumping your feelings on whoever is around. *Managing- Expressing anger in a socially healthy way.
- 6. 3 types of responses to anger triggers *Emotional Responses- Ranging from anger & fear to despair and confusion. *Cognitive Responses- Our inner voice or internal observations we have. *Physical Responses- Heightened stress, bodily tension, shallow or accelerated breathing, nausea, and rapid heartbeat. *Stress & anxiety management techniques are needed.
- 7. Characteristics of People with Anger Problems • 1. Low frustration tolerance- You do not tolerate even the most minor frustrations well. • 2.Judgemental & Critical reactions- Reacting quite Judgmentally & critically at times. Very competitive, trying to win at all costs. Not easily recognizing other’s needs or opinions. • 3. Perfectionism- Feeling like nothing you accomplish is good enough. Procrastination; not doing projects until you feel they can be done right. • 4. All or Nothing Thinking- See things black & white, either right or wrong. • 5. Possessiveness- Lacking trust or are somewhat insecure. You do not trust others, and in so doing you are controlling. • 6. Poor Communication- Not being able to pay attention to what others are saying. Having difficulty listening or staying focused on what others are saying. • 7. Punitive Behavior- Feeling like punishing others for various reasons. You feel people “should” do things the right way & be punished if they do not. • 8. Addictive Personality- Tendency to go to substance dependence, (gambling, drugs, alcohol, etc.) • 9. Use Anger to Feel More Powerful- Running on your ego & self-identity by becoming angry to avoid feeling vulnerable or “small”.
- 8. Consequences of Maladaptive Anger & Stress Physical Health • Weakened immune system. • Inhibited GI system; reduced nutrient absorption. • Dysregulated reproductive hormones. • Increased vulnerabilities in cardiovascular system. • Disturbed nervous system. Mental Health • Lowered mood; increased pessimism. • Increased anxiety & irritability • Increased learned helplessness (especially if no escape) • Very complex mind/body dynamics Behavioral • Involvement in the criminal justice system. Social & Interpersonal • Disrupted relationships which cause isolation
- 9. Family of Origin Anger Diagram Male Father Female Mother When constructing a family of origin anger diagram, it is usually helpful to begin with yourself. Draw the appropriate gender symbol and make the outline darker than the others. Each person in your family will have a gender symbol with their name written below it. Father Mother Grandmother Daughter Son Example: Father angry with Son. Other information may include age, health or mental health issues. Also indicate any anger, drug/alcohol problems. Next draw a line between people who display high levels of anger toward each other.
- 10. Questions to consider about your Family of Origin Anger Diagram • 1. What Stressors do you see as having had an impact on your family? • How did the family react to these stressors? • 2. How do you see the flow (direction) of anger in your family? Where did the anxiety go? If you were to show a video of the anger in your family, what would you see? • 3. What forms of reactivity would we see? Would we see evidence of relationship cutoffs? Distancing? Conflict? • 4. What symptoms developed in your family? • 5. What else comes to mind about your experience growing up in your family?
- 11. Healthy vs. Unhealthy Anger • Healthy Anger- is appropriate to the situation and is not used to punish, hurt, “get back at”, intimidate, control, or manipulate the other person. It is verbally expressed and let go. • Unhealthy Anger- Is an expression with the intent of punishing, hurting, “getting back at”, or something destructive. This kind of anger is often experienced with great intensity.
- 12. What is Anger Management? • Anger management is a process in which a person is open, honest, and direct, and mobilizes in a positive direction. The focus is on the specific behavior that triggered the anger and on the present. Using an Anger log has proven to be extremely beneficia when learning to manage our anger responses to triggering situations.
- 13. Date/Time Situation Trigger Thoughts Emotional Arousal Scale 1-10 Aggressive Behavior Scale 1-10 Nov. 14th around 8am I was driving to work, and someone cut me off. He only cares about his self! 8 I was very angry. 7 I caught up to him and flipped the bird. Fill out the log columns as indicated below: Date/Time- When did the situation happen? Situation- Describe the situation that triggered you. Emotional arousal- (1-10) rate the degree of angry feeling? If you were mildly upset 1 or 2 etc… Aggressive Behavior- (1-10) rate your angry reaction (action)? If you kept your feelings to your self, you might rate 1 or 2. Trigger Thoughts- What thoughts did you have at the moment your anger was triggered? Homework: Fill in your anger log for any anger situations this week.