Unit 4.00: Working Anround The Idea Of Managing My Anger: Willing Hands; Radical Acceptance; DBT Skill of Opposite Action; Emotional Regulation and Calming Your Emotions, and Calming Down Your Emotions

Please watch, Explore and Think about the following 5 Videos in Relation to ways of Managing My Anger:

One Simple Technique for Working with Anger with Marsha Linehan, PhD

The Concept of Willing Hands  -- Holding your hands up lll palms up..
Holding hands up, or by side, or on your knees..  Palms up.. or palms out...

or 




Practice letting go of wanting something in particular..
"Letting go constantly and willingly accepting what is...". 
"You only have to accept the moment that you are in... and the past.." 


or 


How to Reduce Anger Using the DBT Skill Opposite Action

Doing the opposite of what you are thinking about doing...
You might be angry and want to yell at someone; but instead, do the opposite... compliment them.
"Identify and challenge the negative interpretations and judgements that I am making."


or


OppositeAction

Identify the emotion you want to change, fear anger sadness shame jealousy....
Identify and describe what you feel like doing... urges... 
Identify the opposite action to your action urges...
Do the opposite action all the way with your facial expressions, actions, thinking etc... 
Repeat until your emotion changes..


or 


DBT Skills: Emotion Regulation and Calming Your Emotions

If experiencing uncomfortable and overwhelming emotions.
Identify and Name my emotions and tell myself it's okay to feel that way.
Or Acknowledge and Validate the emotions.
Manage and 
Then learn ways to Regulate our Emotions.


or


Ability to Regulate our Emotions and How We Feel.
Allow ourselves to experience our emotions.
Measure the Level of Intensity of My Emotions or My Anger.
Employ STOP Skills... Stop what you are doing, Take a step back, Observe what's going on, and then Proceed... and Re-Assess.



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