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m   

Presented by
Singleton Base Chaplain
mdvantages of mnger
u Feelings of Power
u Self-Righteous
u Get people¶s attention
u Make them do what you want
isadvantages of mnger
u Physical Symptoms:
± Tension
± Fatigue
u Psychological Symptoms:
± Remorse
± Guilt
u May cause fear rather than respect

nderstanding Your mnger
u Who controls your anger?
u Who can make you angry?
u mnswer: ?
The mnswer?

YO

Facts about mnger


mnger in   mnger m 
u a reflex u a result of our thinking
u automatic u a choice
u caused by others u controlled by your
own thinking
m-B-C Theory of Emotional mrousal

m B
Event Consequent Emotion
Somebody pushes mnnoyance
in line ahead of you mnger
m-B-C Theory of Emotional mrousal

m B C
Event Beliefs Emotion
Somebody pushes Inconsiderate mnnoyance
in line ahead He¶s a jerk mngry
of you He shouldn¶t
do that
Ôeys to Controlling Your mnger
u Recognize that your thoughts control your
anger;
u mccepting that you alone can control your
anger;
u Choosing how much and how long you
want to be angry;
u Controlling your anger by controlling your
thinking.
Hot Thoughts
u Labeling
± ³That jerk´
± ³That Idiot´
u Mind-reading
± ³She did it on purpose´
± ³He¶s trying to drive me crazy´
u Fortune Telling
± ³She will never change´
± ³There is no use in trying´
Hot Thoughts
u Labeling

u Mind-reading

u Fortune Telling
Hot Thoughts
u Catastrophizing
± ³It¶s driving me crazy´
± ³I can¶t stand it´
u Should Statements
± ³He shouldn¶t act like that´
± ³She can¶t get away with that´
u Vengeance
± ³I¶d like to wring her neck
± ³I want to kill him´
u Hot self talk is the µB¶ to the mBC¶s of
mnger
Hot Thoughts
u Catastrophizing

u Should Statements

u Vengeance

u Hot self talk is the µB¶ to the mBC¶s of


mnger
m-B-C Theory of Emotional mrousal

m B
Event
Pause

Choose

Control Thinking C
Emotion
Control your anger by
controlling your thinking
u Listen to your Self-Talk;
u Identify the hot, self angering thoughts; and
u substitute cooler, more rational self
statements.
Cool Thoughts
u Labeling
± Not: ³That jerk´
± But: ³I don¶t like what Jack just did´
u Mind-reading
± Not: ³She did it on purpose´
± But: ³I can¶t read her mind, so I don¶t know
why she did it´
u Fortune Telling
± Not: ³She will never change´
± But: ³I can work on my part and hope for the
best´
Cool Thoughts
u Labeling

u Mind-reading

u Fortune Telling
Cool Thoughts
u Catastrophizing
± Not: ³It¶s driving me crazy´
± But: ³It¶s inconvenient, but it¶s not the end of
the world´
u Should Statements
± Not: ³He shouldn¶t act like that´
± But: ³It would be nice if he didn¶t act like that´
u Vengeance
± Not: ³I¶d like to wring her neck
± But: Remember that vengeance usually invites
retaliation and invites conflict
Cool Thoughts
u Catastrophizing

u Should Statements

u Vengeance

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