Do you often find yourself in trouble because of anger? Do you react to situations and later regret how you behaved? Does your anger cause problems with other people? Are you tired of letting anger control you?
Between family life, friends, and the pressures of school, there's no doubt that it's stressful being a teenager. And while anger is a natural human emotion, different people handle it differently. Some hold in their anger and let it build, some lash out with hurtful words, some resort to fighting, and some just explode. If you've noticed yourself beginning to take out your frustrations on the people you love mostyour parents, brothers or sisters, and friendsit may be time to make a change.
The Anger Workbook for Teens includes thirty-seven exercises designed to show you effective skills to help you deal with feelings of rage without losing it. By completing just one ten-minute worksheet a day, you'll find out what's triggering your anger, look at the ways you react, and learn skills and techniques for getting your anger under control. You'll develop a personal anger profile and learn to notice the physical symptoms you feel when you become enraged, then find out how to calm those feelings and respond more sensitively to others. Once you fully understand your anger, you'll be better prepared to deal with your feelings in the moment and never lose your cool.
The activities in this workbook will help you notice things that make you angry, handle frustrating situations without getting angry, and effectively communicate your feelings. Most of all, these activities can help you learn to change how you respond to anger. Change is not easy, but with the right frame of mind and set of skills, you can do it. This book is designed to help you understand how both your mind and body respond to anger, how you can handle this anger constructively, and relaxation techniques for dealing with anger in a healthy way, so that you can not only control your anger, but your life as a whole.
About the Author
Raychelle Cassada Lohmann, MS, LPC, has worked in middle school and high school settings as a professional school counselor. She has done extensive research in anger management and specializes in individual and group counseling for anger management.
Foreword writer Julia V. Taylor, MA, is author of Salvaging Sisterhood, G.I.R.L.S.(Girls in Real Life Situations), and Perfectly You. Taylor has worked as a middle and high school counselor and speaks nationally about relational aggression, body image, and other teen issues.
Table of Contents
Activity 1 Your Anger Profile 3
Activity 2 Making a Game Plan 7
Activity 3 Setting Goals and Creating Action Plans 12
Activity 4 Rewarding Yourself 16
Activity 5 Keeping an Anger Log 19
Activity 6 Recognizing Your Anger Buttons 23
Activity 7 Understanding Family Patterns 26
Activity 8 Your Body's Response to Anger 29
Activity 9 Fight or Flight 32
Activity 10 Masking Your Emotions 36
Activity 11 The Media and Anger 39
Activity 12 Using Anger for Positive Results 42
Activity 13 Chilling Out 46
Activity 14 Writing 49
Activity 15 Laughing at Anger 52
Activity 16 Taking a Mental Vacation 55
Activity 17 Releasing Anger Symbolically 58
Activity 18 Relaxation Techniques 62
Activity 19 Handling Anger Constructively 65
Activity 20 Anger Contract 70
Activity 21 Taking Responsibility for Your Own Actions 73
Activity 22 Keeping Perspective 76
Activity 23 Getting the Facts 80
Activity 24 Stages of Anger 84
Activity 25 Perception 88
Activity 26 Weighing the Options 91
Activity 27 The ABC Model of Anger 95
Activity 28 Coping with Conflict 99
Activity 29 Using I-Messages 103
Activity 30 Good Listening 106
Activity 31 Complimenting Others 109
Activity 32 Body Language 112
Activity 33 Communicating Clearly 115
Activity 34 Being Assertive 119
Activity 35 Steps Toward Change 122
Activity 36 Seeing How Far You Have Come 126
Activity 37 Anger Certificate 129
Lohmann resides in Cary, NC; Taylor resides in Charlottesville, VA.