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Cognitive Behavioral Therapy

Focus on Anger Management

3. Volatile anger a. CBT for anger can help you identify the triggers, signs, and physical indicators that precede a volatile outburst. It can also teach relaxation and de-escalation techniques like deep breathing or recording emotions in your CBT mood log.

Anger Compassion and what it means to be strong

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1) Deep Breathing and Muscle Relaxation Excessive anger triggers heart rate and breathing. By breathing slowly through your nostrils into your belly and then exhaling slowly, you will feel relief and more in control. Set aside 10-15 minutes to do this exercise. Anger also manifests as muscle tension in your neck and shoulders. If your neck is stiff, continue breathing. Slowly and gently roll your head toward one shoulder then the other. Coordinate your head role with your breathing. Carefully, repeat this several times until you feel the ense muscles in your neck relax a little.

CBT techniques for anger include deep breathing and muscle relaxation, cognitive restructuring, problem solving, behavioral rehearsal and assertive communication.

CBT Techniques for Anger

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2) Cognitive Restructuring The way you inerpret a situation that triggers anger will directly impact the way you react. Through cognitive restructuring, you learn to identify unhealthy thought patterns that fuel your anger and replacce them with more rational balanced thoughts. One of the essential tools of CBT for anger is a thought record, which will help you keep track of statements you make to yourself as well as anger triggers. A CBT therapist will assign you a homework task to monitor and record negative thoughts and triggers that you're not always attuned to. As you continue to use the thought record, you will gain a better undrstanding of what you a re thinking and how these thoughts impact how you are reacting. Rather than responding in anger, you'll be able to challenge the thoughts and repalce them with positive ones, or even just notice them and let them go.

CBT Techniques for Anger

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3) Problem Solving A Cognitive Behavioral therapist will help you utilize strategic tools aimed at solving the problem. It's essentital to have a problem solving goal rather than taking your angry feelings out on everyone around you. This looks like being flexible in how you think and reframing the angry thoughts into more helpful ones. It also considers the costs and benefits of continuing to see the situation from an angry perspective.

CBT Techniques for Anger

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4) Behavioral Rehearsal CBT for anger will help you identify and reframe triggers and practice communicating anger. Through role rehearsal, a specific anger-provoking situation is described and then role-played by the client and therapist. The therapist gives honest, supportive feedback after each exercise to help the client improve their skills.

CBT Techniques for Anger

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5) Assertive Communication Often, people with excessive anger tend to suppress their feelings until the point that they are expressed in a volatile, inappropriate way. Assertive communication targets both verbal and nonverbal behavior. Verbal communication focuses on what is actually said and using “I” statements. Nonverbal refers to the style of communication including eye contact, posture, tone of voice, volume of speech, and reflective listening. A CBT therapist can help you practice assertiveness techniques.

CBT Techniques for Anger

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1. Pent up anger CBT for anger techniques would focus on identifying negative thoughts or triggers and communicating anger assertively. A CBT therapist might first ask you to write about your anger and reframe any cognitive distortions. Then you would practice communicating your anger to the person you are angry with. This could be done in session through role rehearsal. 2. Self-Abuse anger a. CBT for anger can assist in targeting negative, self-defeating thoughts/behaviors. By using cognitive reframing techniques, you can learn to challenge and replace distorted thoughts and feelings with rational, self-compassionate thoughts. 3. Volatile anger a. CBT for anger can help you identify the triggers, signs, and physical indicators that precede a volatile outburst. It can also teach relaxation and de-escalation techniques like deep breathing or recording emotions in your CBT mood log.

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