Date post: | 17-Dec-2015 |
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Session 1 - Goals of Anger control training
Why control Anger?
• To give ourselves greater control over our lives• To have a better relationship with others in our
lives• To ensure that our anger and aggression does not
lead to trouble with authorities (school, the law, etc.)
• To be more successful in our own lives, as have such people as Jackie Chan and Evander Hollifield
The A B C’s of Anger
• A= The trigger (What led up to it?)
• B=What did you do when angry?
• C= Consequences for you and others
Activity 1
• Think of 1 time when you were angry recently.• Fill out the picture sheet for this occasion to show:• 1.When, where what, who it concerned• 2. Write/draw what you did.• 3. Say how you felt afterwards• 4. Rate how you handled it.
Session 2 - Triggers
Triggers may be:
External - things done by one person to make another person angry
• May be verbal or non-verbal
• Almost always an external trigger is not enough to cause anger to occur
• Internal - what you say to yourself to make you angry
• The main cause of an angry outburst
• Follows an external trigger to get your action
The Hastle Log - Activity 2
• Diary of incidents where you have felt hastled.
• Records whether you handled it well, or whether you did not.
• To be filled in shortly after an incident.
Session 3
Cues tell you that you are getting angry
• Tense muscles
• Grinding teeth
• Heart pounding
• Sweating
• Clenched fists
• Face sets in a frown
Anger reducers bring down our anger levels
• 1. Deep breathing (brings down tension, more controlled response)
• 2. Count backwards (shows you have the personal power to control your reaction, lowers anger level, gives thinking time)
• Think of a pleasant thought and build on it.
Session summary
• Know your triggers
• Know your cues
• Know your anger reducers
Session 4
Reminders help us to remember
• All successful people have been coached.
• They also learn to coach themselves when the need arises.
• Reminders only work if you want them go.
Sample reminders
• Stay calm, it’s OK…• I can handle this…• It’s not worth it, stay calm..• Stay cool, think it through…• I’m in control, not my anger…• OK, develop a plan, what do I do…• I need to go to my calm down place• Good, I’m handling this - hang in there…
Session 5
(I can do it!)
The keys to good preparation:
Prepare to get upset before it happensHave a plan for confrontationLearn how to cope with getting angryThink how you went:Went well - congratulations!Not so well - how can I do better?