CBT - Anger Management Flashcards
Assumptions of CBT
It isn’t, what is, but what we perceive that causes our emotions and actions in most cases. If we alter our thinking we alter our emotions and set the stage for new behavior
Counter beliefs about success and achievement
My Achievements enhance my life but they are not my life
My worth is independent of how well I succeed
I am likely to be happy when I appreciate what I have
There are many way’s (and others’ opinions) about how to solve life’s problems
Signal Breath
Seated, take deep breath.
Let tension go, drop jaw, shoulders, and arms loose
Exhale for 10 seconds
Make sure it’s felt in belly
Progressive Muscle Relaxation
Take 1-2 Signal breaths
Tense each muscle group 10-12 seconds as you take a moderately full breath, release tension as you release breath
Do with all Muscle groups
CBT to ID & Change Beliefs
To change what triggers and how you experience and express your anger, you must alter how you think. If you do not change your beliefs about an aggravating situation, you may learn to cope with your anger differently, but you will still be angry until you change how you appraise the situation.
Stop Method
Stop
Think
Objectify
Plan
Cognitive Distortions
Anger-fueling and unhelpful self talk
Three Questions you ask yourself when cognitive distortions are present
What are the objective facts?
How do I plan to feel?
What do I plan to do to resolve this challenging situation?
Counter Beliefs about Trust
Most people are trustworthy if you give them a chance
Trust is essential to have relationship with others.
Counter beliefs about self-worth and dignity
My self-worth and personal dignity are unconditional
While it it nice to be admired and approved of, what other think does not change my value as a person
Counter beliefs about anger & aggression
Anger is a state that I control based on how I think
Getting angry is valuable only if I direct it to solving life’s problems
Cognitive distortion types PFML PFT
Personalization
Filtering
Mind reading motives or intent
Labeling/name calling
Polarized thinking
Forecasting
Thresholding
Mind Reading Motives or Intent
Assuming that another person’s intent or motivation is to hurt or harm you or in some way block your goals, w/o checking this assumption out
Filtering
Focusing on the most critical, negative, or threatening portions of many parts of a communication or event. Other, less threatening or positive information is ignored
Personalization
Viewing another person’s statements or action as directed toward yourself, usually in a negative manner/feeling criticized, singled out, the focus of dislike or disapproval, when that person may not have specifically addressed you or your behavior.
Thresholding
Thoughts that set an arbitrary limit or boundary for tolerating/withstanding and may specify behavior you will engage in if the threat continues. Thresholding often comes in the form “if X (the other persons words/actions) continues, I will (specific behavior, “loose it”, “shut her mouth for her”, “let him have it”, “go nuts”).
Labeling/Name Calling
Thinking about yourself, others, or a situation using negative names or labels; not focusing on the behaviors in the now, but seeing the other person as a thing, an object, or an extreme case (e.g. idiot, piece of crap, stupid, SOB incompetent)
Polarized Thinking
Seeing others, situations, and events, in categories that are extreme, not seeing the “shades of gray” but only the black and white or “all or nothing” of an issue - things are always good or bad, right or wrong, a success or a failure, always or never.
Forecasting
Predicting what negative event or outcome will occur before it has even happened
Catastrophizing/Minimizing positives
Enlarging the most threatening parts of what happened or what someone said to you by exaggerating the awfulness or catastrophically viewing its impact on you. In contrast, reducing or discounting the most positive parts of what happened or minimizing your ability to manage it.
Recognizing Undistorted thoughts - the 3 criteria
Is my thought based on objective fact or likely probability?
Is my thought planning to feel the way I need to?
Is my thought planning a new solution to solve the challenge I face?
Four basic psychological needs
Safety and security.
Affirmation .
Achievement.
Control.
A critical assumption of CBT is embodied in this statement
It isn’t what is but what we perceive that causes our emotions and actions. In most cases, if we alter our thinking, we alter our emotions and set the stage for new behavior.
