What you will learn

  • 1

    Introduction: The Anger Habit and How to Beat it

    • Getting started on a path to a calmer, happier life

    • When is anger a problem?

    • Anger as a habit

    • Start with observation: the Anger Meter

    • Your Anger Meter

    • Course Syllabus

  • 2

    Anger Triggers & Signals

    • Homework review

    • Understanding triggers

    • Spot your signals

    • Tracking triggers and signals: the Anger Monitor

    • Trigger Questionnaire

    • Anger Monitor

  • 3

    Anger Control Methods

    • Making a plan

    • Prevention, distraction, and timeout strategies

    • The Anger Plan

    • Using Distraction handout

    • Formal Timouts handout

    • Anger Monitor: Timeouts

  • 4

    Using Your Breath to Keep Calm

    • Introduction: quick time-out methods

    • Informal time-outs

    • Pause-Breathe-Think

    • Practicing the PBT method and tracking your progress

    • Make Your Own Plan handout

    • Anger Monitor: Pause-Breathe-Think (Short Form)

    • Anger Monitor: Pause-Breathe-Think (Long Form)

  • 5

    Physical Drivers & Your Anger

    • Reviewing PBT practice and what's next

    • Stimulants

    • Depressants

    • Fatigue & blood sugars

    • Acute & chronic pain

    • Review & moving onwards

    • Physical Drivers worksheet

    • Anger Monitor: Physical Drivers (Short Form)

    • Anger Monitor: Physical Drivers (Long Form)

  • 6

    Working With Thoughts

    • Homework review

    • Network chains

    • Thought stopping

    • Repeat, repeat, repeat

    • Anger Monitor: Thought Stopping (Short Form)

    • Anger Monitor: Thought Stopping (Long Form)

  • 7

    Assertiveness

    • The next step

    • Identifying your target

    • Making verbal assertive statements

    • Practice!

    • Assertion worksheet

    • Emotion Checklist

    • Anger Monitor: Assertiveness (Short Form)

    • Anger Monitor: Assertiveness (Long Form)

  • 8

    When your body speaks...

    • Homework review

    • Attending to body statements

    • Eye Contact

    • Posture

    • Distance

    • Gestures

    • Facial expression

    • It's also how you say it: voice characteristics

    • Summary

    • Body Statements worksheet

    • Anger Monitor: Body Statements (Short Form)

    • Anger Monitor: Body Statements (Short Form)

  • 9

    Effective Listening Skills

    • Respect & rights

    • Listening to others

    • Understanding others

    • Responding to others

    • Accept any information or feedback

    • Ask for more information

    • Disclose your own thoughts and feelings

    • Summary

    • Listening Skills worksheet

    • Anger Monitor: Listening Skills (Short Form)

    • Anger Monitor: Listening Skills (Long Form)

  • 10

    Problem Solved!

    • A stepwise approach

    • Tips for identifying the problem & generating solutions

    • Pros, cons, & beyond

    • Make problem solving a habit in your life

    • Problem Solving worksheet

    • Problem Solving sample worksheet

    • Anger Monitor: Problem Solving (Short Form)

    • Anger Monitor: Problem Solving (Long Form)

    • Expose Your Thinking Errors handout