Week 04

Week 05

Week 06

Weekly review

Week 2 Recap 

Welcome back to the DBT for Anger Course. Last week we covered the following topics: 

  • What is mindfulness? 
  • Why practice mindfulness?
  • Mindfulness and anger
  • The three states of mind (Reasonable, Emotion and Wise Mind)
  • Mindfulness skills for anger management
    • Practicing Wise Mind
    • Mindfulness ‘What’ Skills
    • Mindfulness ‘How’ Skills

To refresh your memory, mindfulness involves bringing your full attention to the present moment without judgement or attachment. We discussed some of the benefits of mindfulness, including learning to insert a pause between feeling angry and acting on your anger. Mindfulness is a lifelong practice, which requires you to work on it every day.  

If you need to revisit these topics, please refer back to the Week 2 content.

Action Plan Review

Your action plan for last week was to:

  • Complete the Mindfulness Practice Record, and 
  • Continue using your Anger Diary to record when, where, and how your anger shows up

How did you go? 

If you completed your action plan tasks, well done! Take a moment to think about your experience using mindfulness skills. What did you learn? What went well? What didn’t go so well and how can you improve on it next time? 

Now, using your Anger Diary, take a look at the times you got angry this week. What did you learn? Did you gain insight into your triggers/early warning signs, patterns, and habitual ways of responding?

If you didn’t get a chance to complete these tasks, we encourage you to go back and do so before taking on Week 3.

Week 3 Outline

This week we delve deeper into skills for anger management by looking at DBT strategies for emotion regulation. Emotion regulation is an umbrella term, which refers to a person’s emotional awareness and their ability to manage difficult emotions effectively. This includes learning how to understand, accept and control impulsive behaviours when experiencing emotional distress.

You will learn more about how emotion regulation can help with anger, the aims of emotion regulation and the purpose of emotions. You’ll also learn skills to help you understand and name your emotions, change and manage your emotions, reduce your vulnerability to intense anger, and cope ahead for difficult situations.