Anger Self-Talk - My Group Guide- Therapy Resources
AngerSelf-Talkwww.mygroupguide.comPURPOSE OF GROUP: to explore how self-talk impacts angerto identify triggers to angerto increase anger management skillsMATERIALS NEEDED: pens/pencils for each group memberprint p. 4-5 of guide; have enough copies for each group member1.-Facilitator opens group by introducing topic, self-talk (and how it impacts anger).-Self-talk is essentially the constant dialogue we have running through our head!-Unfortunately, our self-talk is often negative, whether it is about ourselves, other people, orsituations we’re in. The following are examples of negative self-talk:-About ourselves: “I can’t do this!”; “I’m so stupid!”-About others: “She’s doing this to me on purpose!”; “He’s such a jerk!”-About a situation: “This is always happening to me!”*You can ask group members, “Do you struggle with negative self-talk? Why do youthink that is?”-It’s important to become more aware of our negative self-talk because it impacts our emotions& behaviors. For example, it can escalate our anger.-Example: Mike’s classmate is throwing paper airplanes, which have hit Mike twice.Mike thinks, “He’s doing this on purpose! He’s trying to embarrass me. If it happensagain, I will fight him!”*You can ask group members, “How does negative self-talk affect your anger?”
2.-Our negative self-talk is often about ourselves because we tend to blame, criticize, doubt, &judge ourselves.-We are our own worst enemy!-Our harsh inner dialogue about ourselves can escalate our anger, but positive self-talk cancool us down! See the following example & take note of the difference between the negativeself-talk & the positive self-talk:-Scenario: James is writing a paper, and he’s getting flustered because he’s not a goodwriter-Negative self-talk: “I can’t do this! I’m no good. I’m about to explode!”-Positive self-talk: “Breathe- you got this! Take your time & you’ll be fine. Take a breakif you need to”3. Our negative self-talk also contains a lot of distortions. Distortions can further escalate ouranger. The following are examples:-“Should” Statements: “She should have been here by now!”; “I shouldn’t makemistakes”-Black & White Thinking: “He is completely useless!”; “I’m such a failure”-Jumping to Conclusions: “This is not going to work!”; “He did that on purpose!”*You can ask group members, “Can you think of other cognitive distortions that mightcontribute to anger?4. Group members will now participate in an activity in which they will further explore theirself-talk.*Give them handout, “Self-Talk & Anger” (on p. 4 of this guide). Read the example & askthem to complete the handout*You can also give them the handout on p. 5, “Examples of Positive Self-Talk”*Allow them to share when they’re done4a. After the activity, you can ask group members the following questions:-Look at the scenarios you wrote down. Do you think positive self-talk would have made
a difference in how you handled those situations? Why or why not?-How else might positive self-talk help you? (i.e. it will help self-esteem, increasemotivation, decrease anxiety, etc.)5. Facilitator can conclude group by going over more ways to manage anger.-Consider creating an anger journal. Log daily triggers/situations/thoughts when angry.This would allow you to identify patterns that contribute to your angera. Awareness is key! You can’t work on your anger until you’re aware of what’scontributing to it-Use relaxation techniques (i.e. breathing exercises, progressive muscle relaxationexercises, etc.)-Allow yourself “time-outs”a. Examples: Pause & walk away from argument if you’re too heated; take abreak if you’re working on something that is making you frustrated-Get your anger out in a safe, effective way- art, poetry, music, physical activity, etc.*You can ask group members, “What are some other ways you can manage youranger?”
Self-Talk & AngerSituationExample: I waswriting a paper,and I was gettingflustered becauseI’m not a goodwriter.1.2.3.Negative SelfTalkReaction/Consequence(s)I can’t do this! I’mno good. I’m aboutto explode!I was too frustrated & angryto focus. I only worked on thepaper for 20 more minutesand turned in subpar work.Positive SelfTalk To UseInsteadBreathe- you gotthis! Take yourtime & you’ll befine. Take a breakif you need to.
Examples of Positive Self-Talk (for anger)“I can handle this”“I’m going to let this go. It’s not worth it”“I’m in control”“It’s okay to make mistakes”“Breathe & relax”“Keep calm & carry on”“It’s okay that I’m feeling angry. It’s how I handle it that counts”
self-talk. *Give them handout, “Self-Talk & Anger” (on p. 4 of this guide). Read the example & ask them to complete the handout *You can also give them the handout on p. 5, “Examples of Positive Self-Talk” *Allow
Recognise whether you may be experiencing anger problems. Understand what anger is, what causes it and what keeps it going. Find ways to understand, manage or overcome your anger. Contents of this self help guide . Strategies that you could use to overcome your anger problems: 1. Understanding more about anger
worksheets to complete homework assignments, and space to take notes for each of the ses . about anger, anger as a habitual response, and the introduction of the anger meter used to monitor anger. I. Purpose of the Group . 1) Learn to manage anger effectively. 2) Stop violence or the threat of violence.
Muay Thai Championship between universities volunteered for the study. “The Trait Anger and Anger Expression Scales” by Spielberger was used to determine the trait anger and anger expression styles of participants. Kruskal Wallis H and Mann Whitney U tests were
ANGER MANAGEMENT. for Substance Use Disorder and Mental Health Clients Overview of Group Anger Management Treatment. Definitions . In the most general sense, anger is a feeling or emotion that ranges from mild irritation to intense fury and rage. Many people often confuse anger with aggression. Aggression is behavior
Looking for a BOTTOM-UP approach for anger problems Catharsis is effective when (Geen & Quanty, 1977): 1. Anxiety towards the wrong-doer is absent or low 2. Anger is directed towards the wrong-doer, not towards a substitute 3. Anger is expressed by oneself, not by others (anger is in YOUR body).
cause injury, harm or damage, whilst anger is an emotion. Anger, hostility, bitterness & aggression It can be helpful to define the key words that relate to anger, so that you can better understand your difficulties and better describe what you experience. Anger is an emoti
Avoiding anger Coping mechanisms can help you manage your anger in the heat of the moment, but the best long-term solution for many anger issues is to try and prevent your anger from bubbling up in the first place. Like when having a discussion. If yo
April S. McGrath Sustainable Fashion Spring 2012 1 Fashioning Sustainability: How the Clothes we wear can support Environmental and Human Well -being . April Shannon McGrath . ABSTRACT . Attempts to promote sustainability in the clothing industry have focused on eco-materials using and more resource efficient production, however the scale of production and has consumption increased to levels .
