Chapter 1: Understanding Anger
* Explores the definition, functions, and common triggers of anger.
* Example: Recognizing that anger is a natural emotion that can serve as a signal for unmet needs or boundaries being crossed.
Chapter 2: Identifying and Challenging Anger
* Teaches skills for identifying the physical and psychological signs of anger.
* Example: Practicing mindfulness techniques to observe and label anger sensations as they arise.
* Provides strategies for challenging unhelpful thoughts and beliefs that fuel anger.
* Example: Disputing the thought "My anger is a sign of weakness" with evidence of past resilience.
Chapter 3: Regulating Anger
* Introduces techniques for calming the body and mind during anger, such as:
* Belly breathing: Inhaling slowly and deeply through the nose, holding the breath, and exhaling through the mouth.
* Muscle relaxation: Tensing and releasing different muscle groups to release tension.
* Distraction: Engaging in a calming activity, such as listening to music or reading a book.
* Example: Using belly breathing to slow down the heart rate and reduce feelings of overwhelm.
Chapter 4: Expressing Anger Appropriately
* Provides guidelines for expressing anger in a healthy manner that does not harm others or oneself.
* Example: Learning to use "I" statements to communicate feelings assertively without blaming others.
* Discusses the importance of setting boundaries and assertiveness skills.
* Example: Practicing saying "no" to requests that violate personal boundaries.
Chapter 5: Improving Relationships
* Explores how anger can affect relationships and provides strategies for improving communication and conflict resolution.
* Example: Using the DEAR MAN skill to approach difficult conversations with more respect and understanding.
* Describe: Calmly state the situation that is causing anger.
* Express: Clearly communicate feelings about the situation.
* Assert: State needs and boundaries in a respectful manner.
* Reinforce: Acknowledge when others listen and respond appropriately.
* Mindful: Stay present and focused on the conversation.
* Appear: Maintain a respectful and non-threatening demeanor.
* Negotiate: Be willing to compromise and find solutions that work for all involved.
Chapter 6: Preventing Anger
* Introduces strategies for identifying and addressing anger triggers in advance.
* Example: Developing a "stress log" to track situations and thoughts that trigger anger.
* Provides techniques for problem-solving and making changes to reduce the likelihood of anger occurring.
* Example: Setting realistic expectations to avoid feeling overwhelmed and angry when things do not go as planned.
Chapter 7: Practicing Acceptance and Self-Care
* Emphasizes the importance of accepting anger as a natural emotion and practicing self-compassion.
* Example: Acknowledging and validating feelings of anger without judgment or self-criticism.
* Provides tips for engaging in self-care activities that promote well-being.
* Example: Taking time for daily exercise or relaxation techniques to reduce stress.
