Chapter 19: Problem 5

Keep an anger diary for a week. In it include descriptions of several fight- or-flight situations that you experience or observe. Did any of the episodes lead to violence? Why or why not?

Short Answer

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The instances that led to violence were due to heightened emotions and lack of coping mechanisms. Various factors prevented the escalation to violence in certain instances such as presence of other people or the use of deep breathing to calm down. After reviewing the diary, it is evident that having a better understanding of the triggers and implementing calming strategies can help in managing fight-or-flight instances.

Step by step solution

Understanding the task

Understand what is being asked. Here, the requirement is to maintain an anger diary for a week, record every fight-or-flight situation experienced or observed, and identify whether any of these instances led to violence or not.

Maintaining the diary

Keep a diary for a week. It is critical to be honest with the entries and record even small instances of distress. If possible, record the instances immediately after they occur to capture the most accurate feelings and perceptions.

Documenting the fight-or-flight situations

In the diary, record every instance of fight-or-flight situations. Describe them in as much detail as possible, such as what was the threat, what was the immediate response, what feelings arose, etc. It would also be useful to write down the time of the day and what was happening at the moment.

Marking the instances that led to violence

After recording the fight-or-flight instances, mark the ones that lead to a violent outcome. Violence here does not only mean physical violence, but can also include verbal violence or any form of harmful action.

Searching for reasons

For each marked instance, try to analyze the factors that led to the violent outcome. Was it a certain trigger, a previous conflict that had not been resolved, or other external variables? Similarly, analyze the non-violent instances for factors that have prevented the escalation.

Reviewing the diary

At the end of the week, review the diary as a whole. Are there patterns, triggers or other recurring factors that can be identified?

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Keep an anger diary for a week. In it include descriptions of several fight- or-flight situations that you experience or observe. Did any of the episodes lead to violence? Why or why not?

Short Answer

Step by step solution

Understanding the task

Maintaining the diary

Documenting the fight-or-flight situations

Marking the instances that led to violence

Searching for reasons

Reviewing the diary

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