Thirty-Minute Therapy for Anger : Everything You Need to Know in the Least Amount of Time

by Potter-Efron, Ronald T.; Potter-Efron, Patricia S.

• ISBN13: 9781608820290
• ISBN10: 1608820297
• Format: Paperback
• Copyright: 2011-04-03
• Publisher: New Harbinger Pubns Inc

Summary

Many books on anger management include extensive exercises and practice worksheets, and offer dozens of therapeutic techniques for getting rage under control. Readers who lack the time or patience to work through these books are left to their own devices and continue suffering with out-of-control anger. Thankfully, there are simple and proven-effective ways to come to terms with anger, many of which can be learned in just one hour.Anger: The Zip Book is a simple solution, a pocket guide designed to appeal to those readers seeking trustworthy, instant advice for processing anger in healthy ways. Readers learn the essentials about anger chapter by chapter: what causes and contributes to anger, how to calm down when they feel angry, and how to keep anger from bubbling up in the first place. Readers seeking even more practice exercises and examples will appreciate the Anger: The Zip Book supplemental material available online exclusively to readers. This three-level approach allows readers to tailor their experience of reading the book to their specific needs and interests.* More than one in ten people say they have trouble controlling their anger* With this concise guide, readers learn the basics of anger management from a trusted source in just one hour

Table of Contents

Introduction	p. 1
Identify Your Trouble Spots	p. 3
Excessive Anger and Its Costs	p. 4
The Short-Fuse Problem	p. 8
The Intensity Problem and Rating Your Anger	p. 11
Thinking or Planning When Angry	p. 14
Reacting Too Quickly or Strongly	p. 18
Getting Too Angry to Listen	p. 22
Becoming Resentful	p. 26
Knowing Your Payoffs	p. 31
Set Realistic Goals	p. 35
Doing No Harm	p. 36
Your Anger Management Goals	p. 40
The Substitution Principle	p. 43
Accepting Your Anger	p. 47
Use Your Anger Well	p. 51
Anger Invitations	p. 52
Taking a Good Time-Out	p. 55
Breathing and Relaxing in Stressful Situations	p. 59
Avoiding Anger as a Permanent Condition	p. 63
Putting Yourself in Someone Else's Shoes	p. 67
Replacing Negative Thoughts with Positive Ones	p. 70
Identifying Your Other Emotions	p. 74
Looking for the Good Instead of the Bad	p. 77
Defusing a Potential Conflict	p. 80
Using ôIö Statements	p. 86
Fair-Fighting Guidelines	p. 90
Using Your Anger to Fight for a Cause	p. 94
Deep Resentments and the Need to Forgive	p. 98
The Anger-Turned-Inward and Self-Forgiveness Challenges	p. 102
Concluding Remarks	p. 107
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