Starving the Anger Gremlin

Synopsis

Meet the anger gremlin: a troublesome pest whose favourite meal is your anger, and the more he eats the angrier you get! There's only one way to stop him: starve him of angry feelings and behaviours, and make him disappear.

This imaginative workbook shows young people how to starve their anger gremlin and control their anger effectively. Made up of engaging and fun activities, it helps them to understand why they get angry and how their anger affects themselves and others, and teaches them how to manage angry thoughts and behaviours. The tried-and-tested programme, based on effective cognitive behavioural therapy principles, can be worked through by a young person on their own or with a practitioner or parent, and is suitable for children and young people aged 10+.

Starving the Anger Gremlin is easy to read and fun to complete, and is an ideal anger management resource for those working with young people including counsellors, therapists, social workers and school counsellors, as well as parents.

Summary

Chapter 1: The Anger Gremlin

The Anger Gremlin is a metaphor for the inner voice that fuels anger and aggression. This voice is a product of our past experiences and can lead us to act out in ways that are harmful to ourselves and others.

Real Example:

Say you're having a bad day at work and your boss criticizes you harshly. The Anger Gremlin might tell you to lash out or get back at them. This would only escalate the situation and make things worse.

Chapter 2: Starving the Anger Gremlin

To manage the Anger Gremlin, we need to "starve" it by denying it the fuel it needs to grow. This can be done by challenging our negative thoughts and beliefs, practicing relaxation techniques, and building healthy coping mechanisms.

Real Example:

Instead of reacting impulsively to the boss's criticism, try to take a deep breath and remind yourself that their comments don't define you. Focus on what you can learn from the feedback and come up with a plan for improvement.

Chapter 3: Rewiring Your Brain

Reprogramming our brains to reduce anger involves forming new neural pathways that bypass the Anger Gremlin. This can be achieved through repetition and consistency.

Real Example:

Every time you notice your Anger Gremlin trying to sabotage you, consciously choose a different response. Instead of getting angry, practice listening to the other person's perspective or expressing your feelings assertively.

Chapter 4: The Power of Compassion

Compassion involves understanding and empathizing with others, including ourselves. By practicing compassion, we can defuse anger and build stronger relationships.

Real Example:

In a conflict with a friend or family member, try to put yourself in their shoes and understand their motivations. This perspective shift can help you let go of anger and approach the situation with more empathy.

Chapter 5: Breaking the Cycle of Anger

Managing the Anger Gremlin is an ongoing process. By continuously challenging our negative thoughts, practicing relaxation techniques, and building resilience, we can break the cycle of anger and live more fulfilling lives.

Real Example:

If you find yourself getting triggered by certain situations, develop a plan for coping ahead of time. This could involve taking a break, journaling your thoughts, or engaging in a calming activity like exercise or meditation.