In the opening section of the workbook, we discussed some myths associated with anger. Common myths include the idea that the way you express anger cannot be changed, or that anger automatically leads to aggression. The hope is that you were able to identify some of your own beliefs about anger, and could identify with some of the myths that were described in that section. In the space below, identify the top myth that you recognized as similar to the way you may have thought about anger.
We have learned that anger can become a maladaptive habit with potentially heavy consequences. Breaking that habit involves becoming aware of the events and circumstances that trigger your anger, and to be proactively thinking about the negative consequences of losing control of your anger. In order to keep control, an anger awareness strategy is needed. Using the tools discussed to breakdown what is causing your anger, you gain awareness. In the space below, list what you have become aware of with respect to your anger.
In the second section, events and cues were discussed. We learned how to analyze an anger episode, and break down what led to the the escalation of the anger. Some events that may lead to anger include having to wait a long time, being stuck in traffic, a friend not paying back money owed to you, inconsiderate neighbors or co-workers, or having to clean up someone else's mess. List an event or situation that you have discovered will frequently lead to anger for you.
From triggers, we learned about cues. Cues are observable behaviors and sensations that help us identify that we are escalating in our anger. Cues can be divided into four categories: physical, behavioral, emotional, and cognitive. Below, list one cue for each category.
Previous lessons to this point were about monitoring anger. It is expected that you have been using the anger meter, and the anger awareness record from the workbook. This section will focus on the development of anger control plans. The plan may include taking a timeout, talking to a support person, physical exercise, attending support group meetings, and exploring underlying primary feelings beneath the anger. Below, list two anger control plan items you have used.
The A-B-C-D Model was derived from Rational Emotive Therapy. It can be a valuable tool in managing anger and emotional upset. The model will help you analyze events you experience and gain deeper awareness. Below, list what each letter stands for.
An important technique that has been discussed is thought-stopping. Using this process, you can effectively stop the progression of a potential explosive anger outburst. You will have reviewed the Aggression Cycle, so you understand that thought-stopping can be effective during the buildup phase of this cycle. Below, provide an example of a thought-stopping statement you have used or intend to use as part of your anger management plan.
You have completed a lot of good work up to this point! It is expected that you have gained helpful awareness of some of your personal triggers and cues, of the aggression cycle, and of the many techniques you can use to prevent escalation of a situation. The hope is that you now have an understanding the you can and do have control over your reactions and interpretation of things, and that anger does not have to control you. In the space below, please share some of the things you have learned so far, and how you will employ these new lessons in your life.