Table of Contents
Introduction 1
The Story of Two Wolves 3
Jason's Story 5
Understanding Your Anger Patterns
Activity 1 What's Your Anger Style? 8
Activity 2 Beneath the Surface 13
Activity 3 Feeling Safe 14
Activity 4 The Seeds of Anger 17
Activity 5 The Cycle of Anger 20
Activity 6 Power Struggles 23
The Power Of Mindfulness
Activity 7 Mindful Check-In 29
Activity 8 Self-Reflection 30
Activity 9 Breathing in the Moment 32
Activity 10 Trusting Your Wise Mind 33
Activity 11 Acceptance and Change 35
Activity 12 Self-Acceptance 38
Preparing To Change
Activity 13 How Do You Cope with Anger? 42
Activity 14 The Costs and Benefits of Acting on Anger 45
Activity 15 Triggers and Anger Invitations 48
Activity 16 Responding Instead of Reacting 51
Activity 17 CALM Log 53
Activity 18 Anger Mapping 55
Calming The Body
Activity 19 Noticing Anger in Your Body 60
Activity 20 Your Anger Alarm 62
Activity 21 STOP 64
Activity 22 Breathing Through Anger 65
Activity 23 Body Scan 67
Activity 24 Distraction 70
Activity 25 Grounding 73
Activity 26 Self-Soothing 75
Activity 27 Releasing 77
Clearing The Mind
Activity 28 Cooling Wisdom 80
Activity 29 Turning Hot Thoughts into Cool Ones 83
Activity 30 RAIN 86
Activity 31 Mindfulness of Thoughts 89
Activity 32 Big Sky Meditation 90
Activity 33 Noting 91
Maintaining Emotional Balance
Activity 34 Your Emotional Health 94
Activity 35 Accepting Yourself and All Your Feelings 97
Activity 36 Softening the Heart 100
Activity 37 Acting Against Your Angry Urges 103
Activity 38 Mindfulness of Emotions 105
Activity 39 Your Emotional Fire Extinguisher 106
Activity 40 Pain Is Inevitable, Suffering Optional 108
Activity 41 Turning Toward Your Anger and Away from Blame 111
Kind Connections
Activity 42 Seeking Connection 114
Activity 43 Deepening the Well of Understanding 117
Activity 44 Effective Communication 119
Activity 45 Using I-Messages 126
Activity 46 Responding to Pain with Compassion 129
Putting It All Together 133
Reference List 137