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RichardbBrunner

~ creative arts therapist

RichardbBrunner

Category Archives: Anger

Anger Group

11 Wednesday Jan 2023

Posted by RichardB in Anger, Anxiety, emotions, Handout, Mental Health

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Tags

anger, handout, therapy

feelings-07Once a week I facilitate a anger management group. I use a variety of handouts and activities to have a process oriented group interaction. One of the hand outs I use is below. I use it in 1 of 2 ways. I have folks fill it out first and then we discuss or we go through it together and discuss. We explore as a group, learning from each other.

ANGER WORDS

anger disgust grumpiness rage  aggravation dislike hate resentment  agitation envy hostility revulsion  annoyance exasperation irritation scorn  bitterness ferocity jealousy spite  contempt frustration loathing torment  cruelty fury mean-spiritedness vengefulness  destructiveness grouchiness outrage wrath

Other:_________________________

Prompting Events for Feeling Anger

Losing power.

Losing status.

Losing respect.

Being insulted.

Not having things turn out the way you expected.

Experiencing physical pain.

Experiencing emotional pain.

Being threatened with physical or emotional pain by someone or something.

Having an important or pleasurable activity interrupted, postponed, or stopped.

Not obtaining something you want (which another person has).

Other:_______________________________

Interpretations That Prompt Feelings of Anger

Expecting pain.

Feeling that you have been treated unfairly.

Believing that things should be different.

Rigidly thinking “I’m right.”

Judging that the situation is illegitimate, wrong, or unfair.

Ruminating about the event that set off the anger in the first place, or in the past.

Other:____________________________

Experiencing the Emotion of Anger

Feeling incoherent.

Feeling out of control.

Feeling extremely emotional.

Feeling tightness or rigidity in your body.

Feeling your face flush or get hot.

Feeling nervous tension, anxiety or discomfort.

Feeling like you are going to explode.

Muscles tightening. .

Teeth clamping together, mouth tightening.

Crying; being unable to stop tears.

Wanting to hit, bang the wall, throw something, blow up.

Other:__________________________

Expressing and Acting on Anger

Frowning or not smiling; mean or unpleasant facial expression.

Gritting or showing your teeth in an unfriendly manner.

Grinning.

A red or flushed face.

Verbally attacking the cause of your anger; criticizing.

Physically attacking the cause of your anger.

Using obscenities or cursing.

U sing a loud voice, yelling, screaming, or shouting.

Complaining or bitching; talking about how lousy things are.

Clenching your hands or fists.

Making aggressive or threatening gestures.

Pounding on something, throwing things, breaking things.

Walking heavily or stomping; slamming doors, walking out.

Brooding or withdrawing from contract with others.

Other:_____________________

Aftereffects of Anger

Narrowing of attention.

Attending only to the situation making you angry.

Ruminating about the situation making you angry and not being able to think of anything else.

Remembering and ruminating about other situations that have made you angry in the past.

Imagining future situations that will make you angry.

Depersonalization, dissociative experience, numbness.

Intense shame, fear, or other negative emotions.

Other:______________________

Thinking influences

17 Thursday Dec 2020

Posted by RichardB in Anger, Handout, Uncategorized

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Tags

anger, handouts, Thinking

Thinking influences our feelings through the things that we say to ourselves. Unhelpful thoughts can add fuel to the fire and play a large role in keeping anger going after the event has passed. However, using helpful self-statements (or ‘cooling thoughts’) can be a good way to manage our anger and guide our behavior. brainmpExamples of these include:

  • Chill out
  • Calm down
  • Breathe away the anger
  • Don’t yell
  • Don’t give them the satisfaction of seeing you angry
  • It’s not worth it
  • Give them a chance to have a say

 To use this strategy we need to break anger into several stages:

  • Getting ready for provocation: when we know we are going to face something that will make us angry.
  • During the event: early signs of anger are cues to use coping strategies.
  • Coping with stress: early attempts at anger management may not be successful.
  • Reflecting on provocation: time to evaluate the effect of the experience on you, continue coping or give self praise.

feelings-07.jpg

Preparing for a provoking situations

  • This is going to upset me but I know how to deal with it
  • What is it that I have to do?
  • Stick to the issues and don’t take it personally
  • Try not to take this too seriously
  • Time for a few deep breaths of relaxation
  • Easy does it, remember to keep your sense of humor

During the event

  • Stay calm, just continue to relax
  • Think of what you want to get out of this
  • There is no point in getting mad
  • It’s really a shame that she has to act like this
  • If I start to get mad I’ll just be banging my head against the wall
  • What he says doesn’t matter. I’m on top of this situation and it’s under control

Coping with stress

  • My muscles are starting to feel tight, time to relax and slow things down
  • It’s just not worth it to get so angry
  • Time to take a deep breath
  • Try to reason it out. Treat each other with respect
  • He’d probably like me to get really angry. Well I’m going to disappoint him Leaving the anger and looking back
  • Try to shake it off. Don’t let it interfere with your job
  • Remember relaxation, it’s a lot better than anger
  • I handled that pretty well. It worked!
  • It could have been a lot worse
  • My pride can sure get me into trouble, but when I don’t take things too seriously, I’m better off

Anger Group

30 Thursday Apr 2020

Posted by RichardB in Anger, Anxiety, emotions, Handout, mental health, Therapy

≈ Leave a comment

Tags

anger, handout, therapy

Once a week I facilitate a anger management group. I use a variety of handouts and activities to have a process oriented group interaction. One of the hand outs I use is below. I use it in 1 of 2 ways. I have folks fill it out first and then we discuss or we go angry-young-girl-cute-face-kids2through it together and discuss. We explore as a group, learning from each other.

ANGER WORDS

anger disgust grumpiness rage  aggravation dislike hate resentment  agitation envy hostility revulsion  annoyance exasperation irritation scorn  bitterness ferocity jealousy spite  contempt frustration loathing torment  cruelty fury mean-spiritedness vengefulness  destructiveness grouchiness outrage wrath

Other:_________________________

Prompting Events for Feeling Anger

Losing power.

Losing status.

Losing respect.

Being insulted.

Not having things turn out the way you expected.

Experiencing physical pain.

Experiencing emotional pain.

Being threatened with physical or emotional pain by someone or something.

Having an important or pleasurable activity interrupted, postponed, or stopped.

Not obtaining something you want (which another person has).

Other:_______________________________

Interpretations That Prompt Feelings of Anger

Expecting pain.

Feeling that you have been treated unfairly.

Believing that things should be different.

Rigidly thinking “I’m right.”

Judging that the situation is illegitimate, wrong, or unfair.

Ruminating about the event that set off the anger in the first place, or in the past.

Other:____________________________

Experiencing the Emotion of Anger

Feeling incoherent.

Feeling out of control.

Feeling extremely emotional.

Feeling tightness or rigidity in your body.

Feeling your face flush or get hot.

Feeling nervous tension, anxiety or discomfort.

Feeling like you are going to explode.

Muscles tightening. .

Teeth clamping together, mouth tightening.

Crying; being unable to stop tears.

Wanting to hit, bang the wall, throw something, blow up.

Other:__________________________

Expressing and Acting on Anger

Frowning or not smiling; mean or unpleasant facial expression.

Gritting or showing your teeth in an unfriendly manner.

Grinning.

A red or flushed face.

Verbally attacking the cause of your anger; criticizing.

Physically attacking the cause of your anger.

Using obscenities or cursing.

U sing a loud voice, yelling, screaming, or shouting.

Complaining or bitching; talking about how lousy things are.

Clenching your hands or fists.

Making aggressive or threatening gestures.

Pounding on something, throwing things, breaking things.

Walking heavily or stomping; slamming doors, walking out.

Brooding or withdrawing from contract with others.

Other:_____________________

Aftereffects of Anger

Narrowing of attention.

Attending only to the situation making you angry.

Ruminating about the situation making you angry and not being able to think of anything else.

Remembering and ruminating about other situations that have made you angry in the past.

Imagining future situations that will make you angry.

Depersonalization, dissociative experience, numbness.

Intense shame, fear, or other negative emotions.

Other:______________________

thinking

10 Monday Jun 2019

Posted by RichardB in Anger, Education, Handout, Thinking

≈ Leave a comment

Tags

emotions, management

I have been teaching anger management groups for a while using a combination of psycho-educational and process oriented techniques. For recovery groups anger is often listed in the top 5 reasons people report relapsing. One of the successful techniques of managing anger and other emotions is to identify you go to mode of thinking. Below is 1 hand out I often use. We go over the and out, and I ask folks to chose their one or two go to thinking styles and give examples in relation to anger. 1510499_10152095399702618_1945865276_n

 

All or nothing thinking

  • Be specific, focus on the behavior only and describe it with precision

Jumping to conclusions

  • Pay attention and catch yourself making the assumptions
  • Keep an open mind to other possibilities

Should statements

  • Describe what you want or would like. Then if it doesn’t happen you

can be frustrated/disappointed but less likely to feel righteous anger

Blaming

  • Forget the other person, they’re not going to do anything different

Labelling

  • Don’t make judgments about the other person

Overgeneralization

  • Make a conscious effort to look for exceptions

Magnification

  • How bad is it really? Look at the whole picture
  • Be very accurate & precise in your answermsclip-010.jpg

Thinking influences

28 Tuesday May 2019

Posted by RichardB in Anger, Handout, Uncategorized

≈ 1 Comment

Tags

anger, handouts, Thinking

Thinking influences our feelings through the things that we say to ourselves. Unhelpful thoughts can add fuel to the fire and play a large role in keeping anger going after the event has passed. However, using helpful self-statements (or ‘cooling thoughts’) can be a good way to manage our anger and guide our behavior. brainmpExamples of these include:

  • Chill out
  • Calm down
  • Breathe away the anger
  • Don’t yell
  • Don’t give them the satisfaction of seeing you angry
  • It’s not worth it
  • Give them a chance to have a say

 To use this strategy we need to break anger into several stages:

  • Getting ready for provocation: when we know we are going to face something that will make us angry.
  • During the event: early signs of anger are cues to use coping strategies.
  • Coping with stress: early attempts at anger management may not be successful.
  • Reflecting on provocation: time to evaluate the effect of the experience on you, continue coping or give self praise.

feelings-07.jpg

Preparing for a provoking situations

  • This is going to upset me but I know how to deal with it
  • What is it that I have to do?
  • Stick to the issues and don’t take it personally
  • Try not to take this too seriously
  • Time for a few deep breaths of relaxation
  • Easy does it, remember to keep your sense of humor

During the event

  • Stay calm, just continue to relax
  • Think of what you want to get out of this
  • There is no point in getting mad
  • It’s really a shame that she has to act like this
  • If I start to get mad I’ll just be banging my head against the wall
  • What he says doesn’t matter. I’m on top of this situation and it’s under control

Coping with stress

  • My muscles are starting to feel tight, time to relax and slow things down
  • It’s just not worth it to get so angry
  • Time to take a deep breath
  • Try to reason it out. Treat each other with respect
  • He’d probably like me to get really angry. Well I’m going to disappoint him Leaving the anger and looking back
  • Try to shake it off. Don’t let it interfere with your job
  • Remember relaxation, it’s a lot better than anger
  • I handled that pretty well. It worked!
  • It could have been a lot worse
  • My pride can sure get me into trouble, but when I don’t take things too seriously, I’m better off

Anger Management

01 Monday Apr 2019

Posted by RichardB in Anger, Handout

≈ Leave a comment

Over the years I have facilitated anger management groups. I use a variety of handouts and activities to have a process oriented group interaction. One of the hand outs I use is below. I use it in 1 of 2 ways. I have folks fill it out first and then we discuss or we go through it together and discuss. We explore as a group, learning from each other. anger-management.jpg
ANGER WORDS
anger disgust grumpiness rage  aggravation dislike hate resentment  agitation envy hostility revulsion  annoyance exasperation irritation scorn  bitterness ferocity jealousy spite  contempt frustration loathing torment  cruelty fury mean-spiritedness vengefulness  destructiveness grouchiness outrage wrath
Other:_________________________
Prompting Events for Feeling Anger
Losing power.
Losing status.
Losing respect.
Being insulted.
Not having things turn out the way you expected.
Experiencing physical pain.
Experiencing emotional pain.
Being threatened with physical or emotional pain by someone or something.
Having an important or pleasurable activity interrupted, postponed, or stopped.
Not obtaining something you want (which another person has).
Other:_______________________________
Interpretations That Prompt Feelings of Anger
Expecting pain.
Feeling that you have been treated unfairly.
Believing that things should be different.
Rigidly thinking “I’m right.”
Judging that the situation is illegitimate, wrong, or unfair.
Ruminating about the event that set off the anger in the first place, or in the past.
Other:____________________________
Experiencing the Emotion of Anger
Feeling incoherent.
Feeling out of control.
Feeling extremely emotional.
Feeling tightness or rigidity in your body.
Feeling your face flush or get hot.
Feeling nervous tension, anxiety or discomfort.
Feeling like you are going to explode.
Muscles tightening. .
Teeth clamping together, mouth tightening.
Crying; being unable to stop tears.
Wanting to hit, bang the wall, throw something, blow up.
Other:__________________________
Expressing and Acting on Anger
Frowning or not smiling; mean or unpleasant facial expression.
Gritting or showing your teeth in an unfriendly manner.
Grinning.
A red or flushed face.
Verbally attacking the cause of your anger; criticizing.
Physically attacking the cause of your anger.
Using obscenities or cursing.
U sing a loud voice, yelling, screaming, or shouting.
Complaining or bitching; talking about how lousy things are.
Clenching your hands or fists.
Making aggressive or threatening gestures.
Pounding on something, throwing things, breaking things.
Walking heavily or stomping; slamming doors, walking out.
Brooding or withdrawing from contract with others.
Other:_____________________
Aftereffects of Anger
Narrowing of attention.
Attending only to the situation making you angry.
Ruminating about the situation making you angry and not being able to think of anything else.
Remembering and ruminating about other situations that have made you angry in the past.
Imagining future situations that will make you angry.
Depersonalization, dissociative experience, numbness.
Intense shame, fear, or other negative emotions.
Other:______________________

Anger Management

31 Monday Dec 2018

Posted by RichardB in Anger, Handout

≈ Leave a comment

Over the years I have facilitated anger management groups. I use a variety of handouts and activities to have a process oriented group interaction. One of the hand outs I use is below. I use it in 1 of 2 ways. I have folks fill it out first and then we discuss or we go through it together and discuss. We explore as a group, learning from each other. anger-management.jpg

ANGER WORDS

anger disgust grumpiness rage  aggravation dislike hate resentment  agitation envy hostility revulsion  annoyance exasperation irritation scorn  bitterness ferocity jealousy spite  contempt frustration loathing torment  cruelty fury mean-spiritedness vengefulness  destructiveness grouchiness outrage wrath

Other:_________________________

Prompting Events for Feeling Anger

Losing power.

Losing status.

Losing respect.

Being insulted.

Not having things turn out the way you expected.

Experiencing physical pain.

Experiencing emotional pain.

Being threatened with physical or emotional pain by someone or something.

Having an important or pleasurable activity interrupted, postponed, or stopped.

Not obtaining something you want (which another person has).

Other:_______________________________

Interpretations That Prompt Feelings of Anger

Expecting pain.

Feeling that you have been treated unfairly.

Believing that things should be different.

Rigidly thinking “I’m right.”

Judging that the situation is illegitimate, wrong, or unfair.

Ruminating about the event that set off the anger in the first place, or in the past.

Other:____________________________

Experiencing the Emotion of Anger

Feeling incoherent.

Feeling out of control.

Feeling extremely emotional.

Feeling tightness or rigidity in your body.

Feeling your face flush or get hot.

Feeling nervous tension, anxiety or discomfort.

Feeling like you are going to explode.

Muscles tightening. .

Teeth clamping together, mouth tightening.

Crying; being unable to stop tears.

Wanting to hit, bang the wall, throw something, blow up.

Other:__________________________

Expressing and Acting on Anger

Frowning or not smiling; mean or unpleasant facial expression.

Gritting or showing your teeth in an unfriendly manner.

Grinning.

A red or flushed face.

Verbally attacking the cause of your anger; criticizing.

Physically attacking the cause of your anger.

Using obscenities or cursing.

U sing a loud voice, yelling, screaming, or shouting.

Complaining or bitching; talking about how lousy things are.

Clenching your hands or fists.

Making aggressive or threatening gestures.

Pounding on something, throwing things, breaking things.

Walking heavily or stomping; slamming doors, walking out.

Brooding or withdrawing from contract with others.

Other:_____________________

Aftereffects of Anger

Narrowing of attention.

Attending only to the situation making you angry.

Ruminating about the situation making you angry and not being able to think of anything else.

Remembering and ruminating about other situations that have made you angry in the past.

Imagining future situations that will make you angry.

Depersonalization, dissociative experience, numbness.

Intense shame, fear, or other negative emotions.

Other:______________________

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