Unit 9.00: How Have I Experienced the Cycle of Anger?

  According to one source and Anger Cycle can be defined as: "What is an anger cycle?  The arousal cycle of anger has five phases: trigger, escalation, crisis, recovery and depression. Understanding the cycle helps us to understand our own reactions and those of others. The trigger phase is when an event gets the anger cycle started. ... Take note of these things next time you feel angry” (Source: VIU, 2021).

  Another take on the Anger Cycle could be as SAMSHA puts it: The Anger Cycle / Aggression Cycle is as follows: "An episode of anger can be viewed as consisting of three phases: buildup, explosion, and aftermath. Together, these three phases make up the aggression cycle. The buildup phase is characterized by cues that indicate anger is building. As you may recall, cues are warning signs, or responses, to anger-related events. If the buildup phase is allowed to continue, the explosion phase can follow. The explosion phase is marked by a discharge of anger that is displayed as verbal or physical aggression. The aftermath phase is characterized by the negative consequences that result from the verbal or physical aggression displayed during the explosion phase. These consequences may include going to jail, making restitution, being terminated from a job, being discharged from a drug treatment or social service program, losing family and loved ones, or feelings of guilt, shame, and regret."  (Source: SAMSHA, 2019).


Working the idea or an Anger Cycle or an Aggression Cycle.  Let's try an exercise: 

  Pick an Example of some time when you became angry.  Below, we are going to walk through one model for the Cycle of Anger.  An Anger Cycle doesn't have to be something tremendous or even troubling.  But just think of a time when you got angry.  Go ahead.... Make my day!

  Describe what happened that got you angry?  

  What did you think about what was going at the time it happened?

  What was it about it that made you feel angry?

  Now, we go back through it again... a little more in-depth now...


 >>>>>>>>>>>>>>>>>

<<<<<<<<<<<<<<<<<<< 


Now -- Observe your Experience of the Cycle of Anger:

  Describe the Event that may have made your feel angry? 

  Describe the Situation that may have made the Event happen that may have made me feel Angry was?  Why was this whole thing happening?

  How did this Situation impact this Event that made you feel angry? 

  Describe the Negative Thoughts that you had as a result of this Event?

  How were they effected by your feelings about this Situation that colored this Event that made you feel Angry?

  What color was this Situation?  What color was the Event that made you feel this Angry?  (Perhaps, it was like a RED, Stoplight??? -- Slowing you down...  Making you feel Angry?)

  What color was your Anger?

  What was your Cognitive Response to this Event given this Situation?  How did you FEEL about it?  What were some feelings that you had?

  Describe your over-all Emotional Response to this Event given this Situation: What Emotions did you experience -- in a general sense?  For example: Did it make you think about other times in your life where you felt something was making you really angry?

  What were your Bodily Symptoms of Anger at this time?

  What were your Anger Cues -- What about your thoughts, feelings and your body made you realize how Angry you were?

  Given all of this -- The situation, the event, and your Anger Cues; What Behavior did you do then?

  What were the Consequences of how you handled your Anger this time?

  What could be some possible Solutions that might make it turn out better next time?

  How might you be able to Prevent all of this next time -- In the Future?  (Because there WILL BE A NEXT TIME -- in the Future...  No doubt.)  So how might you get ahold of it; before it gets ahold of you?

  Eventually, we come to a point of personal reconciliation where we realize that we did not have to be Angry in that way -- at that level of intensity -- over this particular situation or event.  But we were...

                                                                                                                                     And then we go do it again…


   *** Please Click Here to Complete your 

    Experiencing the Cycle of Anger Worksheet. *** 

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