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In the last section, we discussed combating trigger thoughts. Cognitive triggers for anger fall into two categories: judgment based on personal rules, and blame placement.
In this section, we will discuss Alternatives to Anger. Three alternatives to anger are analyzing accusations, acknowledging imperfections, and teaching others.
♦ Alternative #1 - Analyzing Accusations
Second, is the accusation false? I suggested to Carrie to let other’s maintain their right to an opinion. However, Carrie experienced difficulty letting anything go. I informed Carrie that the problem is not her’s, but rather the accuser’s. Carrie stated, "It's like those damn cool girls have rocks in their head and I should be aware of that."
Carrie’s sensitive interpretations and highly personal reactions converted harmless accusations into stinging insults. Carrie stated, "I always feel stressed about what my friends and the cool kids think. This girl in my History class told my best friend that I wore cheap shoes. Cheap shoes! Me! I couldn’t let her get away with it, so I slashed her tires. These are eighty dollar shoes!" I asked Carrie if she felt she gave the cool girl’s remark too much power over her? I found the Fishbowl technique described at the end of this section to be beneficial with Carrie.
♦ Alternative #2 - Acknowledging Imperfections
♦ Cognitive Behavior Therapy: 3-Step Fishbowl Technique
First, Judy focused on her most recent situation at home when she felt she had to yell all day at her husband and her kids.
Second, I asked Judy to evaluate her internal communications. I find it helpful to have the client write these evaluations down. Judy wrote, "I am such a bitch! God I hate myself!" As Judy evaluated her internal communication, she found other emotions underlying her anger. These emotions included insecurity, fear, frustration, hurt, and guilt.
Third, after visualizing a recent explosion and writing down internal communication and feelings, I asked Judy to evaluate her external communications with those in her family. At this stage of fishbowl intervention, as you know, clients can evaluate both nonverbal and verbal communications. Judy began to cry as she realized how sometimes kind her family was to her in spite of her senseless rampages.
Clearly, I feel one advantage in using the fishbowl intervention is that it teaches clients self-awareness. For Judy, self-awareness was key to staying in control of her anger, maintaining her emotional balance, and breaking her destructive cycle of mismanaged anger. The next therapy goal I had for Judy after increasing her self-awareness was to teach assertiveness skills, outlined in a previous section.
♦ Alternative #3 - Teaching Others
I asked her to write down the things she was thinking, her internal communication, and finally she told me the boy she's been interested in asked someone else to the Prom today. It made her feel rejected and lonely, and then she got angry, and so she came home and yelled at me. She calmed down a lot, and we were able to have a really good conversation about what had happened." Do you have a client who might benefit from teaching another the fishbowl technique?
In this section, we discussed Alternatives to Anger. Some alternatives to anger are analyzing accusations, acknowledging imperfections, and teaching others.
In the next section, we will discuss Positive Responses to Anger. Two responses we will discuss are active and passive response.
Peer-Reviewed Journal Article References:
HarmonJones, C., Hinton, E., Tien, J., Summerell, E., & Bastian, B. (2019). Pain offset reduces rumination in response to evoked anger and sadness. Journal of Personality and Social Psychology, 117(6), 1189–1202.
Josephs, L., & McLeod, B. A. (2014). A theory of mind–focused approach to anger management. Psychoanalytic Psychology, 31(1), 68–83.
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