CBT - Anger Management

Question 1

Assumptions of CBT

Answer 1

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

Question 2

Counter beliefs about success and achievement

Answer 2

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

Question 3

Signal Breath

Answer 3

Seated, take deep breath.

Let tension go, drop jaw, shoulders, and arms loose

Exhale for 10 seconds

Make sure it’s felt in belly

Question 4

Progressive Muscle Relaxation

Answer 4

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

Question 5

CBT to ID & Change Beliefs

Answer 5

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.

Question 6

Stop Method

Answer 6

Stop
Think
Objectify
Plan

Question 7

Cognitive Distortions

Answer 7

Anger-fueling and unhelpful self talk

Question 8

Three Questions you ask yourself when cognitive distortions are present

Answer 8

What are the objective facts?
How do I plan to feel?
What do I plan to do to resolve this challenging situation?

Question 9

Counter Beliefs about Trust

Answer 9

Most people are trustworthy if you give them a chance

Trust is essential to have relationship with others.

Question 10

Counter beliefs about self-worth and dignity

Answer 10

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

Question 11

Counter beliefs about anger & aggression

Answer 11

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

Question 12

Cognitive distortion types PFML PFT

Answer 12

Personalization
Filtering
Mind reading motives or intent
Labeling/name calling
Polarized thinking
Forecasting
Thresholding

Question 13

Mind Reading Motives or Intent

Answer 13

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

Question 14

Filtering

Answer 14

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

Question 15

Personalization

Answer 15

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.

Question 16

Thresholding

Answer 16

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”).

Question 17

Labeling/Name Calling

Answer 17

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)

Question 18

Polarized Thinking

Answer 18

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.

Question 19

Forecasting

Answer 19

Predicting what negative event or outcome will occur before it has even happened

Question 20

Catastrophizing/Minimizing positives

Answer 20

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.

Question 21

Recognizing Undistorted thoughts - the 3 criteria

Answer 21

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?

Question 22

Four basic psychological needs

Answer 22

Safety and security.
Affirmation .
Achievement.
Control.

Question 23

A critical assumption of CBT is embodied in this statement

Answer 23

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.