exercitiu managementul furiei

7/27/2019 EXERCITIU managementul furiei

1/8

EXERCITIU:

1.Sa va ganditi la definitia FURIEI si sa va scrieti gandurile mai jos :

2. Cuvintele descriptive care ma ajuta sa ma inteleg mai bine sunt:

1)

2)3)

4)

5)6)


2/8

Anger Management Assessment ( evaluarea furiei management )

1.Sunt sentimentele despre furie bune sau rele?

2. Descrieti reactiile corpului cand va enervati, ex: Simt tensiune in gat.

a. In care parte din corp , grupe musculare, se simte emotia furiei cel mai mult?Umeri, fata, etc.

3. Sunteti capabil (a) sa va ganditi la reactiile corpului cand sunteti nervos (a)?

4.Sunteti capabil(a) sa va ganditi la ceea ce v-a cauzat/ determinat sa fiti furios(a),

cand sunteti furios(a) ? Notati.

5. Ce simtiti cand sunteti furios(a) ?Alegeti un cuvant si explicati de ce.

a. lipsa de control


3/8


4/8

S-State what you need or want.What would make the situation better?

K-Know that you may not get it.

Remember, the assertive model doesnt guarantee a perfect resolution, but it does

provide a framework for expressing anger that offers a greater sense of control.And as we discussed in last month's issue on stress management, a greater sense of

issue on stress management, a greater sense of control can go a long way toward

mitigating stress and frustration.

Start your anger work out now.

The emotional components of my anger that causes me trouble are/is

my:

(Circle the appropriate and state why?)

1.Thoughts 2. Bodily responses 3. Words

2.The emotional components of my anger that I am aware of are/is:

I want to, am willing to change the above:

Therefore I will do the following:


5/8

Describe a Time When You Felt Each of The Emotions Listed

Below:

1. I felt FRUSTRATED when

____________________________________________________________________________________________________________

2. I felt LONELY when

______________________________________________________

______________________________________________________

3. I felt EXCITED when

______________________________________________________

______________________________________________________

4. I felt NERVOUS when

____________________________________________________________________________________________________________

5. I felt ANGRY when

______________________________________________________

______________________________________________________

6. I felt SCARED when

______________________________________________________

______________________________________________________

7. I felt SORRY when______________________________________________________

______________________________________________________

8. I felt DISAPPOINTED when

______________________________________________________


6/8

COMMUNICATION DEVELOPMENT

Strategies to Deal with Anger/Anger Deflection Techniques

Reason with yourself:

Is your anger justified? Could you be doing something better? Is the

whole

situation too unimportant to be worth bothering with?

The ABCs of Reasoning with Yourself:A. Conduct a roadmap dialogue with yourself to decide whether the

situation

merits your continued attention, whether your thought/feeling/or urge is

justified, and whether you have an effective response.

B. If you answerno to any of these questions and prefer not to be upset,

try

to talk yourself out of the thought, feeling, or urge.

C. If you remain angry, next consider if your anger is worth the

biological

costs to your health. If necessary, quickly move to other strategies.

Thought Stopping:

We have all been programmed to react to certain instances in certain

ways.

By using the technique to thought stopping, we lay the groundwork to

begin

to change our programming.

The ABCs of Thought Stopping:

A. Decide if your anger does not merit your further attention, is

unjustified,

or you have no effective response.

B. Depending on the circumstances, silently or aloud, yell STOP.


7/8

41

C. If the thought, feeling, or urge is now gone or less demanding of your

attention, congratulate yourself on having successfully lowering your

hostility; otherwise move on to another strategy.

Distract Yourself:

Our consciousness has difficulty focusing on two subjects at once. When

we start thinking about something new, we stop thinking about what is

making us angry. By distracting our attention away, we short circuit the

hostility.

The ABCs of Distracting Yourself:

A. After deciding that there is no effective way to change an angerarousing

situation, choose to distract yourself.

B. Take time out from the situation by devoting your attention to some

less annoying focusa magazine, television program, people watching,

or a

fantasy.

C. If you succeed, reward yourself with a mental pat on the back. If

distraction doesnt work, proceed to another strategy.

Avoid Over stimulation:

Hostile persons are often in a highly agitated state. This state may be

further

heightened by nicotine, caffeine, sweets, or drugs and alcohol. Using

less of

these substances can help in reducing anger.

The ABCs to Avoid Over Stimulation:A. Make it a goal to cut back as much as you can or to eliminate

nicotine,

caffeine, sweets, alcohol or drugs.

B. Set another goal exercising several times a week.

C. Congratulate yourself when you achieve these goals; accept that it is


8/8

common to fail, and when you do, simply begin anew.

. Let Go Defensive Communication

A Let Go Defensive or Caustic WordsYou dont need it. There are better ways to reinforce yourself, than with

hostile words.. Nothing really gets defended or preserved by it.

B. Live by this formula: 2 + 2 = 10 times 1.

Your ears (listening) and your eyes (attending and focusing) are

usually far more valuable when leading and trying to influence

persuasively than your mouth however articulate.

C. Train your tongue to avoid cliques.I know how you feel, but You just dont understand

Well, Im not perfect, so Whats your problem, anyway?

D. Keep your cool under fire.One-year-from-now-will-it-matter? Try the earthquake safety slogan:

Duck, cover and hold. You yourself are not (usually) the target.

Accept one of the facts of lifethat life is not fair. Resolving to and/or

doing good does not grant us full coverage. There are high deductible

and

co-payments to sustained success in competitive situations.

E. The more complex an interchange, the more important is

listening.

Its hard to make a mistake or hurt someones feelings when listening.

exercitiu managementul furiei

Documents