anger management group therapy: handouts and worksheets
TRANSCRIPT
GROUP RULES
Name: ____________________________________
Date: ____________
Please copy down the rules your group has decided upon to keep as a reference in your binder.
1. __________________________________________________________________
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2. __________________________________________________________________
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3. __________________________________________________________________
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4. __________________________________________________________________
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5. __________________________________________________________________
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6. __________________________________________________________________
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MY ANGER GOALS
Name: ____________________________________
Date: ____________
My personal goals…
1. __________________________________________________________________
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2. __________________________________________________________________
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3. __________________________________________________________________
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The group goal…
1. ________________________________________________________
________________________________________________________
WHAT IS ANGER? • Anger is a normal emotional reaction that everyone feels at times.
• Anger can give us information about our surroundings and specific situations.
• Anger can be caused by something that happens around us (an external event) or something that happens within us (an internal process). It then usually results in a behavioral reaction.
• Examples of external events:
o Other people
o Noise
o Poor housing
o Money problems
• Examples of internal processes:
o Poor self-esteem
o Depression
o Difficulty managing feelings
• Examples of behavioral reactions:
o Yelling/screaming
o Becoming physically aggressive
o Destruction of property
Remember… It is the behavior that follows anger that usually gets people into trouble. It is impossible to never get angry—it is how you handle it that is important!
• How can anger be handled appropriately?
o By learning more about your anger and how if affects you and those around you
o By learning to recognize the signs that indicate you are becoming angry
o By understanding the thinking patterns that often lead to anger
o By using relaxation strategies
Sections of this worksheet were adapted from http://www.additionalneeds.net/Anger_Management/whyhappens.htm
IDENTIFYING ANGER: WHAT DOES MY ANGER FEEL LIKE IN MY
BODY? Use this body map to show how your body feels when you are angry. Label each part
of your body that is affected by anger and describe the symptom.
Worksheet adapted from http://www.additionalneeds.net/Anger_Management/Body%20Map.doc.
WHAT ARE YOUR ANGER TRIGGERS?
In the boxes below, write down five situations that almost always make you angry. These are often referred to as anger triggers or trigger situations. How do you usually react to
these situations?
Trigger # 1
Describe the situation:
How do you usually react?
Trigger # 2
Describe the situation:
How do you usually react?
Trigger # 3
Describe the situation:
How do you usually react?
Trigger # 4
Describe the situation:
How do you usually react?
Trigger # 5
Describe the situation:
How do you usually react?
THINKING ERRORS HANDOUT
GOOD THINKING THINKING ERROR
I am responsible for what I do and say. Someone else causes me to act the way I do.
I accept that if I refuse to do something, there may be consequences.
I say, “I can’t” when I don’t want to do something.
I know that my behavior can hurt others, including their feelings.
I don’t hurt other people; they just claim their feelings are hurt.
I don’t want to hurt others because I don’t like feeling hurt. I don’t care how other people feel or if I hurt them. Life is a game anyway.
Life is not all fun and games; sometimes you have to do boring or difficult tasks.
I hate having to do boring tasks, or hard work, so I avoid them.
Everyone should play by the rules and do the things they are obligated to do.
I hate rules and “must-dos” and refuse or ignore them.
With other people, I try to be fair, to give and take so there is a balance, and I respect their property and their boundaries.
I watch out for myself and always try to get my own way.
I know that trust must be earned and takes time to grow. I don’t trust other people and they don’t trust me.
Success comes from hard work, planning and learning from mistakes. I should not expect too much, too fast.
When I think something will happen, it will.
I look carefully at facts before I make a decision. I make decisions quickly based on how I feel at the moment.
We all make mistakes and can learn from them.
I am proud that I never make mistakes. My point of view is the right point of view.
I think ahead step-by-step to work things out for my future. I do what I want and figure that the future will take care of itself.
Success takes hard work and comes in stages not all at once.
I am good at things quickly without trying, and hate being less than #1.
Criticism can help me to learn. I ignore putdowns without merit, and learn from putdowns that are helpful. I want my friends to be honest with me.
I get really upset if someone puts me down, or things don’t go my way.
I know and accept my fears and try to overcome them. Everyone has fears.
Fear is a weakness, so I am never afraid.
I know what triggers my anger, so now I choose when and how to express my anger so as not to hurt others. I see and accept other people’s weaknesses so I am patient and tolerant of others.
I get angry when I don’t get my way and sometimes use my anger to get my way.
I don’t use power to control others. I earn power through good work and use it only to help people, never to hurt them.
I feel great when I have power and have control over other people to get my way and win. I love being “top dog”.
WHAT THINKING ERRORS HAVE YOU USED?
In the spaces below, list the thinking errors that you have used in the past. Identify the thinking error in the left column and the situation in which it was used in the right column. Try to think of as many as you
can. Remember, EVERYONE uses them sometimes!
THINKING ERROR SITUATION
1.
1.
2.
2.
3. 3.
4.
4.
5. 5.
RELAXATION STRATEGIES HANDOUT
Deep Breathing
o Allows your body to absorb more oxygen and slows your heart rate and relaxes your muscles
o This type of breathing should be similar to how you breathe when you are asleep
o Count to 5 when you inhale and exhale
Count to 10
o Counting to 10 (or 20 or 30!) can help you regain your composure before you react in an angry manner
o Similar to deep breathing, this may help decrease your heart rate and relax your muscles
Physical Exercise
o Physical exercise is a great way to ease your anger, as it tires your body out and is also very healthy for you!
THINK!
o As you recognize the fact that you are becoming angry, take a deep breath and try to think before you react
o Think about the consequences of reacting angrily—do you want to have to deal with them?
o If it applies, try to think if the thinking error that you are using and use the “good thinking” that you learned in the previous session
If you still feel angry, make sure you release your anger SAFELY! You can try…
o Write down your angry feelings and then tear them up
o Shout out loud in a safe place where you will not disturb others
o Tear up old newspapers
o Go for a walk or a run
Other positive ways to cope…
o Listen to music
o Read a book
o Write in a journal
o Call a friend
ASSERTIVE VS. AGGRESSIVE BEHAVIOR
Assertive Behavior
o Usually results in positive outcomes
o Involves standing up for personal rights and expressing yourself in direct ways
o These ways do not violate others’ rights
o The goal of assertive behavior is communication
Aggressive Behavior
o Involves standing up for personal rights—but violates the rights of others
o The goal tends to be violation and “winning”
Assertive Style
o Uses “I” statements and involves taking responsibility for feelings
o Uses calm and clear speech
o Uses negotiation for what is wanted, tries to see the other person’s point of view
o Cites specific problem behaviors and what changes are desired
o Avoid exaggeration through words like “always” and “never”
Aggressive Style
o Uses “you” statements to blame or intimidate
o Uses threats, put-downs, and name-calling
o Sets up “win-lose” situations instead of negotiating
o Does not listen to the other side
o Tries to use power to manipulate others
Worksheet adapted from: http://www.uml.edu/studentservices/counseling/mental_health_information/mental%20health%20concerns/anger.html
ALTERNATIVE RESPONSES WORKSHEET Refer back to the Trigger Situations worksheet in your binder. Write each trigger in the boxes below,
along with two positive ways you could handle this situation in the future.
Trigger # 1
Describe the situation:
What are two positive ways you can handle this situation in the future?
1.
2.
Trigger # 2
Describe the situation:
What are two positive ways you can handle this situation in the future?
1.
2.
Trigger # 3
Describe the situation:
What are two positive ways you can handle this situation in the future?
1.
2.
Trigger # 4
Describe the situation:
What are two positive ways you can handle this situation in the future?
1.
2.
Trigger # 5
Describe the situation:
What are two positive ways you can handle this situation in the future?
1.
2.