Table of Contents
Foreword vii
Introduction 1
Part 1 Identifying and Understanding Anger
Activity 1 What Is Anger? 4
Activity 2 Anger Myth Busters 8
Activity 3 Your Anger Profile 12
Activity 4 Keeping an Anger Log 16
Activity 5 Understanding Family Patterns 20
Activity 6 Your Body's Response to Anger 24
Activity 7 Gauging Anger 28
Activity 8 Identifying Your Anger Triggers 33
Part 2 Anger Dynamics
Activity 9 Fight Flight, or Freeze 38
Activity 10 Emotions and Feelings 42
Activity 11 Master of Disguise 47
Activity 12 Observing Thoughts 50
Activity 13 Thought Distortions 53
Activity 14 The ABC Model of Anger 57
Activity 15 Stages of Anger 61
Activity 16 Weighing the Options 65
Part 3 Communication Skills
Activity 17 Same Thing, Different View 70
Activity 18 More Than Words 74
Activity 19 Good Listening 78
Activity 20 Words Matter 82
Activity 21 Filtering Responses 87
Activity 22 Social Media and Anger 91
Activity 23 Criticism and Compliments 95
Activity 24 Being Assertive 98
Part 4 Handling Anger
Activity 25 Keeping Perspective 104
Activity 26 Getting the Facts 108
Activity 27 Coping with Conflict 111
Activity 28 Handling Anger Constructively 115
Activity 29 Taking Responsibility for Your Actions 119
Activity 30 Distancing Yourself from Anger 123
Activity 31 Using Anger for Positive Results 127
Part 5 Coping Mechanisms
Activity 32 What Matters Most 132
Activity 33 Relaxation Techniques 135
Activity 34 Mindful Escape 139
Activity 35 Releasing Anger Symbolically 142
Activity 36 Anger Outlets 145
Activity 37 Anger and Exercise 148
Activity 38 Expressing Anger Creatively 151
Activity 39 Laughing with Anger 157
Activity 40 Freestyle Writing 160
Part 6 Closure
Activity 41 See How Far You Have Come 164
Activity 42 Anger Certificate 167