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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)
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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
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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:
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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
______________________________________________________
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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.
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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
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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.
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