Dr. Dawn-Elise Snipes helps you learn how to control anger and techniques to prevent anger management issues
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~ Explore multiple skills necessary for Anger Management
~ Mindful self-awareness
~ Distress tolerance
~ Values clarification/Goal setting
~ Motivational enhancement skills
~ Cognitive behavioral skills
~ Cognitive processing skills
~ Communication skills
~ Compassion focused skills
~ Self-esteem building skills
~ Wellness skills (Vulnerability identification and prevention)
~ Becoming aware of your physical, emotional and mental state in the present moment by
~ Doing regular mindfulness minutes
~ Identifying your vulnerabilities and adjusting accordingly
~ Learning to identify the components of your feelings’
~ Physical sensations
~ Behavioral urges
~ Distract don’t react
~ Ride the wave
~ Positive coping thoughts or affirmations
~ Mindful breathing
~ Do the opposite
Values Clarification/Goal Setting
~ What are your values…things you want to be known for? (compassion, creativity, loyalty, patience, tolerance, determination, honesty, faithfulness, courage, optimism, integrity)
~ In your relationships with others
~ In your work
~ What is important to you…
~ In 5 years what do you need to have to be content?
~ Alternate exercise: What 20 things do you need to be happy… Eliminate until 2 things at a time until there are 6 left
Acceptance and Commitment Interventions
~ Ask why does client consider anger to be a problem?
~ Determine if anger is part of experiential avoidance
~ Determine if anger is ‘instrumental’ – ie to manipulate others
~ Distinguish feeling angry from acting aggressively
~ Increase body awareness: mindfulness of physical sensations that indicate anger is rising.
~ Defusion around unhelpful cognitions that feed anger or justify aggressive behavior.
~ Increase awareness of anger triggers
~ Learn to ‘surf’ anger.
~ Connect with values: what sort of partner/parent/ friend/ worker do you want to be?
~ Imaginary and in vivo rehearsal of values-consistent responses
~ Cognitive Distortions and Unhelpful Thoughts
~ All or Nothing
~ Feelings are facts
~ Tunnel vision
~ Fallacy of fairness
~ Activating Event
~ Dispute unhelpful beliefs
~ Evaluate the best use of your energy
~ Play out the tape…
~ X happened and I got angry because…. which is related to which threat (rejection, failure, loss of control, the unknown)
~ What is the evidence for and against
~ Do I have tunnel vision/focused on just one aspect
~ How might I have caused or contributed to the event
~ What else might have contributed to the other person’s reaction
~ Am I using all or none terms
~ Am I confusing something that is possible with something that is likely?
~ Are your reactions based on feelings or facts?