July 13
Check in
Dealing with Frustration and Anger
We all feel frustration and anger at some point in our life. It could be at a person, something someone said, or a situation. It could be anything, and that’s okay. What we have to do is learn how to deal with our anger in effective and healthy ways.
We use self control. Self control is thinking before you act and considering the consequences of your words and actions.
Become self aware. “Self awareness is the ability to notice what you’re feeling and thinking” (Lyness). It is what we ask you to do with Decompress. Identify those feelings and ask yourself why they are happening. But allow yourself to feel those feelings in your own time.
Here are your check in questions:
How are you feeling today?
Where am I hurting and what from? How can I start the healing process?
Do I need to talk it out? Do I need to just acknowledge it? Do I need to write about it?
Activities
Questions to ask yourself when you are angry
Taking time to understand why you are angry can help. Ask yourself these questions to get to the root of the feeling.
Am I understanding what the other person is doing/saying? Make sure that there is no misconception. You can ask them to clarify their intentions if you’re not sure.
What am I really angry about?
sometimes we disguise other feelings like sadness or fear in our anger. ask yourself: “is it something other than anger'?” if it isn’t, try to understand really what or who is making you angry. it can help to note it down!
When I am angry, how can I clearly and helpfully communicate to the other person what is making me angry? Try:
‘I felt hurt/angry/upset when you did _________’
‘I felt _______ when you made that comment’
“I understand that you tried to do this _______, but instead, it made me feel _______’
Activities to calm down when you’re upset
Exercise
listen to music
drink tea!
draw
scribble, doodle, sketch. up to you.
watch your favorite show, read your favorite book to return to calmer, happier feelings.