Kỹ năng quản lý cảm xúc Anger Management

Does everybody experience anger?.  Everybody gets angry.. You’re going to feel how you feel.. TRIGGERS What bugs you?makes you angry always trigger someone else... ANGER CUESsends you

Anger Management

Skills

Does everybody experience

anger?

 Everybody gets angry That is okay You’re

going to feel how you feel BUT: how you act

is up to you And that matters, because how you act leads to consequences.

Objectives:

TRIGGERS What bugs you?

makes you angry

always trigger someone

else

1 You have the highest average on social studies tests, but when

report cards are handed out, the

teacher gives someone else a

higher grade than you because he participates in class more than you do.

a not at all angry

b somewhat angry

c very angry

2 Your brother bumps your

arm while you reach for

something at the dinner table, and you knock over a pitcher The pitcher breaks and you get blamed.

a not at all angry

b somewhat angry

c very angry

3 Your best friend has a secret that she tells to

two other friends but not

to you.

a not at all angry

b somewhat angry

c very angry

4 A classmate spills juice

on your homework and

the teacher says it’s too

sloppy to hand in.

a not at all angry

b somewhat angry

c very angry

5 One of your friends is

so bossy that she insists

on telling you who to

invite to your birthday

party.

a not at all angry

b somewhat angry

c very angry

6 A kid in the park

insults your best friend.

a not at all angry

b somewhat angry

c very angry

7 Someone in your class spreads a rumor about

you.

8 Your older sister keeps interrupting you when

you’re trying to tell your mom something.

a not at all angry

b somewhat angry

c very angry

9 You tell a friend a

secret and then learn he has told it to others.

10 You let your brother borrow your new digital watch, and the

next day he doesn’t let you use his video game.

a not at all angry

b somewhat angry

c very angry

11 At the pizza place, you

have to wait ten minutes

before your order is taken

because the man behind the

counter has served two people who came in after you.

12 You’re crossing the

street and a car honks at you as if you’ve done

something wrong, but

you have the right of

way.

a not at all angry

b somewhat angry

c very angry

MAKE A LIST

anger triggers, then you can either:

deal with them

ANGER CUES

sends you signals, when you’re getting angry.

Complete the Checklist

What’s your anger style?

going to react in some way The way you react is called your ANGER STYLE

Acting

Out

Dumping

Burying

ACTING OUT

at the person you are mad at: physically or verbally

CONTROL!!!!

Consequences

DUMPING DISPLACED ANGER

 Shifting your feelings to

someone you feel it’s safe

to be mad at.

 Ex Guy gets mad at his

boss, comes home &

yells at his wife, who yells

at the kids, who kick the

dog!!

Consequences

BURYING

yourself because you think it isn’t nice to have those feelings

headaches, stomachaches, anxious,

depressed

EXPLODE

DEALING WITH

ANGER

 When you find yourself angry,

REMEMBER the only behavior

you can manage is YOUR own!!!

 So, pay attention to your anger

cues.

 And, if you feel like you’re going

to lose it…

Get a grip!!!

 Walk away

 Count to 10

 Take deep breaths

 Use calming self-talk: “I can handle this

Chill It’s not as bad as it seems.”

 Imagine you are in a peaceful place.

 2 Give yourself some time to sort things out.

How was I triggered? What were my cues.

 3 Turn your angry energy into a change for

the better.

 Tell the person making you angry how you feel.

 Channel your angry energy into a physical

activity.

 Try to solve the problem.

 Try to accept situations you can’t change.

EVERYBODY GETS

ANGRY

 That’s just how it is

about it