Instant Anger Management: Quick and Simple CBT Strategies to Defuse Anger on the Spot

by Aaron Karmin LCPC

Overview

"Excellent, easy advice for those who live with a short fuse.” —Library Journal

Quick and easy-to-learn strategies for dealing with anger on the spot!

If you struggle with problem anger, you know how much it can hurt your relationships and get in the way of your happiness. When you’re faced with a difficult situation or anger trigger, it’s all too easy to get swept up in your emotions. That’s why you need quick and immediate tools you can use in the moment—whenever anger takes hold.

Based in proven-effective cognitive behavioral therapy (CBT), Instant Anger Management is a take-anywhere guide for managing anger—whenever and wherever you are. Using quick and simple “try this” interventions—such as breathing, acceptance, and self-expression—you’ll learn to stay grounded, identify your triggers, and balance your emotions. You’ll also find tips and strategies to help you maintain a more positive outlook on life.

Packed with skills to help you:

• Express yourself in healthy ways
• Deal with frustration
• Find validation for your emotions
• Handle feelings of regret
• Stop being defensive

Product Details

ISBN-13:	9781684038398
Publisher:	New Harbinger Publications
Publication date:	10/01/2021
Pages:	168
Sales rank:	430,349
Product dimensions:	5.00(w) x 6.90(h) x 0.50(d)

About the Author

Aaron Karmin, LCPC, is a licensed clinical professional counselor who earned his master’s degree through Roosevelt University in Chicago, IL. In addition, Karmin is a certified clinical hypnotherapist, and holds an advanced certification in stress management. He is author of The Anger Management Workbook for Men, and his approach focuses on identifying physical cues, recognizing thoughts, considering consequences, implementing solutions, choosing behaviors,and promoting expression.

Table of Contents

Introduction 1

Part 1 How Anger Works

1 Wired to Act Quickly 6

2 Interpretation Matters 9

3 Bottled Emotions 13

4 Identify Your Cues 15

Part 2 Taking Care Of Yourself

5 Improving Sleep 25

6 Eating Well 26

7 Breathing Deeply 29

8 Mindfulness 33

9 Journaling 38

10 Meditation 43

11 Progressive Muscle Relaxation 47

Part 3 Building Frustration Tolerance

12 Don't Take It Personally 53

13 Let Go of Excessive Responsibility 57

14 Accept Yourself 61

15 Find Forgiveness 61

16 Have a Thick Skin 69

17 Your Power of Choice 73

18 Don't Give Advice 76

Part 4 Maintaining a Positive Outlook

19 Increasing Acceptance 83

20 Self-Respect 87

21 Putting Yourself First 91

22 Changing Your Self-Talk 95

23 Pushing Your Comfort Zone 99

24 Shifting Your Perspective 104

25 Focusing on the Positive 109

Part 5 Expressing Yourself

26 Do Not Defend 115

27 Dealing with Difficult People 121

28 Increasing Empathy 125

29 Agree with It 129

30 Use Tone and Body Language 133

31 Expressing Preferences 137

32 Effective Communication 141

Conclusion 151

Notes 155

Interviews

Karmin resides in Chicago, IL.

Editorial Reviews

As a therapist, I have found anger to be one of the most complicated, confusing emotions that people have, yet few resources deal with this topic. Instant Anger Management provides a comprehensive and easy-to-understand guide to coping with anger, including why we get angry and how to handle anger without becoming destructive. People will like the ‘try this’ sections, which clearly describe strategies to manage anger and stay emotionally healthy.”
—Marisol Hanley, PhD, psychologist, and partner at Seattle Psychology PLLC

Marisol Hanley

A much-needed resource, this book makes anger management easily accessible and relatable. This book is a must-have for therapists helping clients identify go-to strategies that truly work in diffusing anger. Beyond therapists, I highly recommend this book as a must-read; anyone can benefit from having tools in dealing with anger. Aaron has made anger management straightforward and simple!”
—Melissa A. Frey, LCSW, therapist, and owner of Frey & Associates

Melissa A. Frey

Aaron’s second book gets right down to the techniques readers will need. He teaches readers how to question the assumptions fueling anger, and how to feel calmer and reinterpret the problem. He also looks at ways people can respond to someone else’s anger. He teaches multiple ways to handle any situation so the reader can find a solution that works for them. It’s a beginner-friendly guide in relatable language.”
—Aimee Daramus, PsyD, licensed clinical psychologist specializing in mental illness, and author of Understanding Bipolar Disorder

Aimee Daramus

Karmin’s book normalizes the experience of anger and empowers the reader—through easily accessed tools—to shift their relationship to anger, rather than needing to eradicate those feelings entirely. Through his wise guidance and many years as a skilled therapist, Karmin offers readers an inner transformation, leading to increased resilience and self-control. Highly practical and incredibly insightful, this book can help ground you, guide you, and help you grow.”
—Cori Dixon-Fyle, LCSW, founder and psychotherapist at Thriving Path, a counseling practice in Chicago, IL

Cori Dixon-Fyle

You won’t find more bang for your buck in any self-help book on the market. Karmin uses his twenty years of clinical experience to effectively and decisively cut through the noise to deliver you this remarkably helpful text. This book is so jam-packed with (literally hundreds of) concrete things you can do to harness your anger today, that you may actually have difficulty closing it.”
—Nathan R. Hydes, PhD, ABPP, board-certified clinical psychologist

Nathan R. Hydes

Licensed clinical professional counselor Karmin (Anger Management Workbook for Men) says it’s the little things (e.g., traffic congestion) that usually set people off. Using cognitive behavioral therapy (CBT), Karmin helps readers control their anger by identifying their interpretation of events (e.g., “they did that on purpose”) and then exploring options for the expression of anger. He advises eating and sleeping well, practicing mindfulness, and learning progressive muscle relaxation to defuse a situation. The author also demonstrates how one can maintain a positive outlook and express oneself effectively. VERDICT: Excellent, easy advice for those who live with a short fuse.”
—Library Journal

Foreword Review

Anger management is a skill that can be developed and can improve our lives personally, professionally, and financially. Aaron Karmin is a seasoned expert who makes anger management simple with clear tutorials, practical tips, and proven strategies from cognitive behavior therapy (CBT). This book is a wonderful resource, chock-full of wisdom that will help you quickly and easily improve your emotional intelligence and your life.”
—Joyce Marter, LCPC, licensed psychotherapist, founder of Urban Balance, national public speaker, and author of The Financial Mindset Fix

Joyce Marter

I am so glad that Aaron Karmin wrote this book. In our busy, chaotic times, it is easy to let anger overcome us. This book provides straightforward, step-by-step guidance to help develop healthy skills to combat unhealthy anger and rage. I will be recommending this book to my clients with anger issues!”
—Susan L. Bank, MD, psychiatrist in private practice in Chicago, IL

Susan L. Bank

★ 12/01/2021

Licensed clinical professional counselor Karmin (Anger Management Workbook for Men) says it's the little things (e.g., traffic congestion) that usually set people off. Using cognitive behavioral therapy (CBT), Karmin helps readers control their anger by identifying their interpretation of events (e.g., "they did that on purpose") and then exploring options for the expression of anger. He advises eating and sleeping well, practicing mindfulness, and learning progressive muscle relaxation to defuse a situation. The author also demonstrates how one can maintain a positive outlook and express oneself effectively. VERDICT Excellent, easy advice for those who live with a short fuse.

Library Journal