Anger management teaches us to deal with our anger in a healthy way.

Trauma is the lasting emotional response that often results from living through a distressing event. Experiencing a traumatic event can harm a person's sense of safety, sense of self, and ability to regulate emotions and navigate relationships.

Dialectical means "the existence of opposites." In DBT, people are taught two seemingly opposite strategies: acceptance (i.e., that their experiences and behaviors are valid), and change (i.e., that they have to make positive changes to manage emotions and move forward).

Denial is where you refuse to admit or distort what is really happening/reality.

Some physical signs of anger include:​

clenching your jaws or grinding your teeth​

headache​

stomach ache​

increased and rapid heart rate​

sweating, especially your palms​

feeling hot in the neck/face​

shaking or trembling​

dizziness

Amygdala

The concept of wise mind assumes that we each have innate wisdom that can guide us in our actions and pursuits. It is a balanced, aware perspective that helps us move toward our goals, using knowledge and experience.

Can be a powerful coping mechanism, triggered, even when think there is a threat, but no actual threat

hidden emotions are the emotions that are underneath anger like sadness

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Radical acceptance is when you stop fighting reality, stop responding with impulsive or destructive behaviors when things aren’t going the way you want them to, and let go of bitterness that may be keeping you trapped in a cycle of suffering.

Minimizing​

Rationalizing​

Self-deception​

Blaming​

Avoiding​

Projection​

Comparing​
Manipulating​

Hopelessness​

Dishonesty ​

Compliance

know your triggers
take responsibility for your anger
create a plan
channel anger in a productive way

Grief

emotional regulation
TIP skills
interpersonal skills

Not easy​

End denial by focusing on reality​

Work to face problems​

Journaling- proof of extent of problems​

Consequences: recognize the impacts on you, others, your life​

Educate self on problematic substance use. ​

Get support from others

journaling
exercise
sports
dance/movement
counselling
advocacy

feel it to heal it, allows for the energy to pass through our bodies/minds

Journalling
Meditation
Grounding Exercises
Speak to a friend or therapist

Allowing events to occur without judgement​

Being objective not subjective ​

Not passive though, not “meh”, an active process. ​

Recognizing what is within my ability to change/my control and what isn’t​

Acceptance is necessary to begin the recovery process.​

What do we need to accept?