The everything guide to anger management : proven techniques to understand and control anger PDF
Preview The everything guide to anger management : proven techniques to understand and control anger
THE GUIDE TO ANGER MANAGEMENT Proven techniques to understand and control anger Robert Puff, PhD, and James Seghers, PhD Featured by MSNBC, WebMD.com, and Psychology Today Avon, Massachusetts Dr. Seghers: I dedicate this book to my wife, Helen Berlin. Dr. Puff: I dedicate this book to my father, Robert Puff, Sr. Contents Top Ten Telltale Signs of an Anger Problem Introduction 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 Anger Gone Awry When Anger Becomes a Problem Healthy Versus Unhealthy Anger Why Are Some People Angrier Than Others? Anger Styles Anger Dangers The Anger-Stress Relationship Health Dangers Cognitive and Psychological Dangers Relationship Dangers Vicious Cycles 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 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 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 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 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 The 3R Method: Step 3. Respond Talking It Out Helps Take Action Engaging with the Other Party Avoid Coercive Behaviors Reward Yourself Handling Setbacks Communication and Assertiveness Anger and Communication Active Listening Empathy Responding Reflective Responses Assertiveness The Complaint Sandwich 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 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 Compassion and Forgiveness Quench Your Anger with Compassion The Trouble with the Human Brain Forgiveness Preparing to Forgive 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 Changing Distorted Thinking Making Thinking Work for You Challenging Irrational Ideas The ABCD Model What Is Rational Thinking? The ABCD Model in Action Putting Anger to Good Use Not All Anger Is “Bad” Healthy Anger Has Tremendous Potential for Good Anger Is Information Anger Is Energy 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 Mindfulness and Meditation Mindfulness and Anger Mindfulness Meditation: Developing Awareness and Acceptance Living in the Moment The Scientific Studies How to Meditate Holistic Health Living a Balanced Life Nutrition Exercise Your Job People in Your Life Strategies for Managing Relationships Time Alone Finances Final Thoughts 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
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