How To Cool Down When You

1
How To Cool Down When Youre Hot Under the Collar
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Defining Anger

• Anger is an emotional state that varies in
  intensity from mild irritation to intense fury
  and rage
• Dr. Spielberger
• Anger is not good or bad, it just is
• Anger has physical, psychological, and behavioral
  components

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Warning Signs

• Physical Signs
• Stomach churning
• Head splitting
• Chest heaving
• Increased breathing
• Flushing

4
Warning Signs

• Behavioral Signs
• Tapping your foot
• Clenched fists
• Pacing
• Rocking
• Yelling

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Warning Signs

• Common Cognitions
• Im getting a raw deal.
• Its my way or the highway.
• Why dont they understand me.
• I cant control myself.
• They are trying to make me angry.
• They are trying to hurt me.

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Coping with Anger

• Common strategies
• Taking a break from the situation
• Relaxation exercises
• Progressive Muscle Relaxation
• Guided Imagery
• Deep Breathing
• Calm self talk

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Coping with Anger

• Handout from Letting Go of Anger
• - Potter-Efron
• Anger is normal
• Anger as a signal
• You have control of anger
• Goal to solve a problem
• Communication
• Anger is temporary

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Coping with Anger

• Discussion of the Anger Institute of Chicago
  Exercise Leonard Ingram
• Identify feeling
• What happened
• Who am I angry at
• Other feelings
• Most upsetting
• Further analysis of what makes it so upsetting