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Thirty-Minute Therapy for Anger
About This Book
If you have 30 minutes, you can take charge of your anger.
Anger fills us with adrenaline, but can also cloud our thinking--a combination that tends to get us into trouble. In 30-Minute Therapy for Anger, you''ll learn proven-effective skills developed by therapists for helping people process and control their anger instead of lashing out at others. These conflict-defusing techniques will help you "cool down" anger so that you can respond calmly and effectively, even in life''s most aggravating situations.
Read just one or all three parts of this book:
ā¢Get the basics: Learn what you need to know to quickly get anger under control in the first sections of each chapter.
ā¢Gain a deeper understanding: Take it further and read the second sections of each chapter for skills that will help you make lasting changes.
ā¢Then, go online to practice your skills: Log on to find more exercises available online exclusively for 30-Minute Therapy for Anger readers.
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Table of contents
- Contents
- Introduction
- Excessive Anger and Its Costs
- The Short-Fuse Problem
- The Intensity Problem and Rating Your Anger
- Thinking or Planning When Angry
- Reacting Too Quickly or Strongly
- Getting Too Angry to Listen
- Becoming Resentful
- Knowing Your Payoffs
- Doing No Harm
- Your Anger Management Goals
- The Substitution Principle
- Accepting Your Anger
- Anger Invitations
- Taking a Good Time-Out
- Breathing and Relaxing in Stressful Situations
- Avoiding Anger as a Permanent Condition
- Putting Yourself in Someone Elseās Shoes
- Replacing Negative Thoughts with Positive Ones
- Identifying Your Other Emotions
- Looking for the Good Instead of the Bad
- Defusing a Potential Conflict
- Using āIā Statements
- Fair-Fighting Guidelines
- Using Your Anger to Fight for a Cause
- Deep Resentments and the Need to Forgive
- The Anger-Turned-Inward and Self-Forgiveness Challenges
- Concluding Remarks
- About the Authors