The everything guide to anger management : proven techniques to understand and control anger

The everything guide to anger management Proven techniques to understand and control anger

Robert Puff

Book - 2014

Everyone gets angry once in a while, but if your feelings of rage and resentment reach unhealthy limits you need to learn to step back, put negative emotions in proper perspective, and control your anger. This practical guide provides the tools for breaking free of the cycle of anger, and helps you begin living a happier, more fulfilling life.

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Subjects
Anger.
Control (Psychology)
Published
Avon, Massachusetts : Adams Media c2014.
Language
English
Main Author
Robert Puff (-)
Other Authors
James Seghers (-)
Physical Description
287 pages ; 24 cm
Bibliography
Includes bibliographical references and index.
ISBN
9781440572265
  • Top Ten Telltale Signs of an Anger Problem
  • Introduction
  • 01. Anger Is Important
  • This Emotional Life
  • Primary Versus Secondary Emotions
  • Anger Is a Three-Stage Process
  • Why People Get Angry
  • A Model for How People Get Angry
  • Anger Is an Embodied Experience
  • 02. Anger Gone Awry
  • When Anger Becomes a Problem
  • Healthy Versus Unhealthy Anger
  • Why Are Some People Angrier Than Others?
  • Anger Styles
  • 03. Anger Dangers
  • The Anger-Stress Relationship
  • Health Dangers
  • Cognitive and Psychological Dangers
  • Relationship Dangers
  • Vicious Cycles
  • 04. How Anger Problems Develop
  • The Context of Human Development
  • Early Attachment
  • Talking about Emotions
  • Empathy and Emotional Coaching
  • Behavior Modeling
  • Parental Conflict
  • Parent-Child Conflict
  • Coercive Family Processes
  • Social Information Processing Deficits
  • Anger in Your Family
  • 05. Deciding to Work on Your Anger
  • You Are in the Driver's Seat
  • Taking Responsibility
  • Stages of Change
  • Making the Commitment
  • Using an Intention Statement
  • 06. Basic Awareness
  • Becoming Aware of Anger
  • Just Noticing
  • Using an Anger Meter
  • Triggers
  • The Context of Anger
  • Cues to Anger
  • The Aggression Cycle
  • Using an Anger Journal
  • The 3R Method: Relax, Reassess, and Respond
  • 07. The 3R Method: Step 1. Relax
  • The 3R Method
  • Learn to Relax
  • Avoid Stereotypical Anger Behaviors
  • Breathing Techniques
  • Muscle Relaxation Techniques
  • Become the "Human Lightning Rod"
  • Calm Your Face
  • Use Humor
  • Distraction
  • 08. The 3R Method: Step 2. Reassess
  • Accept Responsibility
  • Practice Empathy
  • Use Compassion
  • Reality Testing
  • Key Questions to Ask Yourself
  • Focus on Opposite Emotions
  • Use Anger As Impetus to Change
  • 09. The 3R Method: Step 3. Respond
  • Talking It Out Helps
  • Take Action
  • Engaging with the Other Party
  • Avoid Coercive Behaviors
  • Reward Yourself
  • Handling Setbacks
  • 10. Communication and Assertiveness
  • Anger and Communication
  • Active Listening
  • Empathy Responding
  • Reflective Responses
  • Assertiveness
  • The Complaint Sandwich
  • 11. Why People Remain Trapped in Anger
  • Unresolved Past Issues
  • Anger, Shame, and Fear
  • The Seductiveness of Anger: Power and Control
  • Chronic Anger Is an Illusion of Power
  • Anger Addiction
  • 12. Working Through Intractable Anger
  • Who Needs Anger Work?
  • On Venting and Catharsis
  • Keys to Successful Anger Work
  • How to Do Anger Work: Five Steps
  • Anger Work Methods
  • 13. Compassion and Forgiveness
  • Quench Your Anger with Compassion
  • The Trouble with the Human Brain
  • Forgiveness
  • Preparing to Forgive
  • 14. Going Deeper: The Role of Thinking
  • The Hidden Cause of Anger: A Case Study
  • "Not Good Enough"
  • Same Situation, Different Emotions
  • Appraisal Theory
  • Perception and Anger
  • Appraisal, Perception, and Psychotherapy: The Cognitive Revolution
  • 15. Changing Distorted Thinking
  • Making Thinking Work for You
  • Challenging Irrational Ideas
  • The ABCD Model
  • What Is Rational Thinking?
  • The ABCD Model in Action
  • 16. Putting Anger to Good Use
  • Not All Anger Is "Bad"
  • Healthy Anger Has Tremendous Potential for Good
  • Anger Is Information
  • Anger Is Energy
  • 17. The Power of Acceptance
  • Anger Management: Acceptance Can Play a Big Part
  • What You Resist, Persists
  • The Basic Principles of Acceptance
  • The Logic of Acceptance
  • Willingness Versus Willfulness
  • Finding the Lesson
  • Connecting with Values
  • The Key Steps of Acceptance
  • 18. Mindfulness and Meditation
  • Mindfulness and Anger
  • Mindfulness Meditation: Developing Awareness and Acceptance
  • Living in the Moment
  • The Scientific Studies
  • How to Meditate
  • 19. Holistic Health
  • Living a Balanced Life
  • Nutrition
  • Exercise
  • Your Job
  • People in Your Life
  • Strategies for Managing Relationships
  • Time Alone
  • Finances
  • Final Thoughts
  • 20. Making Change Happen
  • Approaching Self-Change
  • Genetics Versus Conditioning
  • Ten Rules of Change
  • Setting Goals
  • You Can Do This
  • Appendix: Top Ten Myths about Anger
  • Index

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