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2 –  Meine Ursache für Wut – Family Caregivers

2 –  Meine Ursache für Wut

2 - Die Ursache für meine Wut

Wut kann eine sehr behindernde Gefühlsäußerung sein, während es schwierig ist, die Kontrolle darüber zu übernehmen. Es ist wichtig, irrationales Denken und negative Selbstgespräche zu ändern.  

Folgen Sie den nächsten Schritten zur Erforschung.  

Diese Situation hat mich wirklich verärgert und Wut ausgelöst: Schreiben Sie ein paar Sätze, die Sie in einer solchen Situation beschreiben. ______________________________________________________________

Versuchen Sie nun, diese Situation anders zu betrachten. Stellen Sie sich die folgenden Fragen:  

Was waren meine Bedürfnisse in dieser Situation? 

Wie habe ich versucht, sie zu erfüllen?

Was waren meine Befürchtungen?

 Wie hoch war mein Stressniveau?

Welche Ereignisse haben mich beeinflusst?

Was wusste ich damals noch nicht, was der Situation helfen würde?

Welche Fähigkeiten habe ich genutzt, um zu reagieren?

Welche Fähigkeiten fehlten mir?

Welche gefühlsmäßigen Einschränkungen haben mich zu diesem Zeitpunkt beeinflusst?

Welche körperlichen Einschränkungen haben mich beeinflusst?

Welche Werte und Überzeugungen haben mein Verhalten beeinflusst? Welche Belohnungen oder Genussquellen hatte ich mir erhofft?

Welche Ressourcen hatte ich, um mir zu helfen?

Welche anderen Ressourcen habe ich gebraucht?

Was würden diese Fragen Sie dazu bringen, über die Situation insgesamt zu sagen oder zu schreiben?  

Überlegen Sie sich nun, wie Sie mit der Situation umgehen könnten.

Schreiben Sie mindestens 10 Alternativen, wie Sie Ihren Zorn bekämpfen können:________________________________________________________________