Reference no: EM133996189

Question

Option : Anger Management

1. Make a list of things or situations that made you angry in the past few weeks. Include at least five things or situations.

2. For each situation, note how angry you got using the anger meter (1 = not angry to 10 = exploded).

3. Write down your cues in each situation. Identify at least two cues per situation. Note whether the particular cue would be considered a behavioral, physical, cognitive, or emotional cue.

4. Describe how you responded. Identify any negative consequences that you experienced as a result (increased heart rate, offended a coworker, disappointed in self, etc.).

5. Identify alternative, healthy ways that you could have handled the situation. Consider such strategies as taking a time-out (excusing yourself from the situation for a few moments), taking a walk, calling a friend, challenging your thoughts, or taking deep breaths.

6. Think of a time that you were passive or aggressive in a situation. Describe the situation. Note your response and whether it would be considered passive or aggressive. Next, come up with the assertive alternative for the situation. Note exactly how the assertive approach would be said (put it in quotes). So, for example, say a wife, who is always the one to make the bed, yells at her husband, "You are such an inconsiderate jerk for never making the bed in the morning!". This would be considered an aggressive response because the wife is yelling at her husband and name-calling. The passive response would be her not saying anything at all about her distress. Perhaps the husband does not realize that it is important to his wife that the bed is made each morning. Her assertive alternative in this situation might be to say, "While I understand that you're in a hurry to get to work most mornings, do you think it might be possible for you to make the bed a few mornings each week, since I have a lot to get done in the morning as well and really prefer the bed to be made?"