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Anger Reducers 1,2, and 3
Anger reducer 1: deep breathing. Taking a few slow, deep breaths can help in making a more controlled response in a pressure situation. Examples from sports of taking a few deep breaths (e.g., in basketball-before taking important foul shots, and in boxing) can be presented. Trainees are reminded about their signs of being angry and how deep breathing can reduce tension by relieving physical symptoms of tension. Then the therapist models, has trainees role play, and gives feedback on the sequence of "cues + deep breathing."
Anger reducer 2: backward counting. A second method of reducing tension and increasing personal power is to silently count backward (at an even pace) from 20 to 1 when faced with a pressure situation. Trainees might be instructed to turn away from the provoking person or situation, if appropriate, while counting. Counting backward is a way of gaining time to think about how to respond most effectively. The therapist models, helps trainees role play, and gives feedback on the sequence of "cues + backward counting."
reducer 3: pleasant imagery. A third way of reducing tension in an anger-arousing
situation is to imagine a peaceful scene that has a calming effect (e.g., You
are lying on the beach. The sun is warm, and there is a slight breeze.). The trainees
are encouraged to think of scenes they find relaxing. Then the therapist models,
helps the trainees role play, and gives feedback on the sequence of "cues
+ pleasant imagery."
Reflection Exercise #5
Online Continuing Education QUESTION
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