Anger Management For Dummies, 3rd Edition

Cover
Title Page
Copyright
Table of Contents
Introduction
    About This Book
    Foolish Assumptions
    Icons Used in This Book
    Beyond the Book
    Where to Go from Here
Part 1: Getting Started with Anger Management
    Chapter 1: Understanding Anger
        Defining Anger
        Choosing Anger
        Dispelling Common Anger Myths
        Examining Emotions
        Getting the Help You Need
    Chapter 2: Finding Your Anger Profile
        The Many Faces of Anger
        Discovering When Anger Works
        Identifying Your Anger Triggers
        Finding Anger in All the Wrong Places
        Exploring Anger Feelings: Frequency, Intensity, and Duration
        Complicating Problems
    Chapter 3: Deciding Whether to Change
        The Top Ten Reasons for Not Changing Your Anger
        The Stages of Change
        The Critical Costs of Anger
        A Cost-Benefit Analysis of Your Anger
Part 2: Rethinking Anger
    Chapter 4: Jump-Starting Anger Management
        Increasing Awareness of Your Angry Feelings
        Rethinking Your Reactions
        Mastering the Art of Avoidance
        Engaging in Anti-Anger Actions
    Chapter 5: Connecting Events to Thoughts and Feelings
        Reviewing Anger Triggers
        Knowing the Difference Between Events and Causes
        Connecting Events, Feelings, and Thoughts
    Chapter 6: Reexamining Angry Thoughts
        Uncovering Distortions in Thinking
        Smoothing Out Distortions in Thinking
        Reformulating Distorted Thoughts
        Practicing Rethinking
    Chapter 7: Taking the Focus Off Yourself
        Reviewing Self-Esteem and Anger
        Becoming Less Competitive
        Watching Out for Perfectionism
Part 3: Equipping Yourself with Anger Management Tools
    Chapter 8: Communicating Assertively with Compassion
        Discovering Assertion
        Avoiding Sudden Escalation
        Realizing That No One Owns All of the Truth
        Preventing Venting
        Expressing Your Anger Effectively
        Being Civil Doesn’t Always Mean Being Nice
    Chapter 9: Mindfully Managing Anger
        Accepting Anger
        Mindfully Living in the Present
    Chapter 10: Practicing Non-Angry Responses
        Defining Brooding
        Practicing Delayed Brooding
        Disengaging from Brooding
        Exposing Yourself to Tough Situations
Part 4: Managing Anger Hotspots
    Chapter 11: When You Are Morally Outraged
        Responding to Injustice
        Polarizing Politics
        Looking at Inequities
        Fearing the “Other”
    Chapter 12: Dealing with Anger at Work
        Identifying Counterproductive Work Behavior
        Knowing Who Is Doing What to Whom
        Enhancing Your Negotiating Skills
        Developing a Positive Work Environment
        Making Civility the Norm
        Speaking Up, Not Out
    Chapter 13: Understanding and Helping Angry Children and Teens
        The Origins of Anger
        Knowing When Anger Is Unhealthy
        Managing Anger from the Top Down
        Helping Kids Manage Anger
        Positive Anger Management for Kids
        Knowing When to Get Help for Angry Kids
    Chapter 14: Subduing Anger in Intimate Relationships
        The Loving-But-Angry Relationship
        When You’re Angry at Your Loved One
        When You’re on the Receiving End of a Loved One’s Anger
    Chapter 15: Rage Behind the Machine
        What’s the Common Denominator?
        Intensity on the Internet
        Reeling in Road Rage
Part 5: Handling Anger from the Past
    Chapter 16: Letting Go of Past Anger
        Living Without Resolution
        Telling Your Story Your Way
    Chapter 17: Finding Forgiveness
        Forgiveness Is Never Easy
        Preparing to Forgive
        A Cost-Benefit Analysis of Forgiveness
        Accepting the Finality of Being Wronged
    Chapter 18: Preventing Relapse
        Anticipating Bumps
        Preparing a Relapse Plan
Part 6: Living Beyond Anger
    Chapter 19: Soothing Stress
        Examining Stress and Strain
        Staying Away from Stress Carriers
        Recognizing the Sources of Your Stress
        Looking at Types of Stress
        Avoiding Burnout
        Discovering How to Be Hardy
        Coping with Stress: What Works and What Doesn’t
    Chapter 20: Balancing Your Body
        Softening Moods Through Exercise
        Getting Enough Zzzs
        Determining Whether Substances Are Messing with Your Anger
        Curbing Consumption Cravings
        Looking at Medication Options
    Chapter 21: Building Social Support
        Building Quality, Not Quantity, Support
        Prioritizing Friends
    Chapter 22: Finding Meaning and Purpose
        Putting Your Values at Center Stage
        Writing Your Own Epitaph
        Acquiring the Gratitude Habit
        Finding Flow
        Searching for Healthy Pleasures
        Looking at the Glass as Half Full
        Practicing Compassion
        Being Humble: It Helps
Part 7: The Part of Tens
    Chapter 23: Ten Ways to Deal with Angry People
        Apologizing and Listening Deeply
        Controlling Pace, Space, and Breath
        Asking for Clarification
        Speaking Softly
        Connecting
        Dropping Defensiveness: Verbally and Nonverbally
        Finding Agreement Where You Can
        Expressing Understanding
        Developing Distractions
        Considering a Timeout
    Chapter 24: Ten Ways to Decrease Anger with Compassion
        Embracing Acceptance
        Looking for Commonalities
        Practicing Acts of Kindness
        Listening More
        Forgiving
        Saying Thank You
        Becoming Less Judgmental
        Having Fun
        Smiling and Saying Hello
        Opening More Doors
    Chapter 25: Ten Anti-Anger Thoughts
        No One Can Make You Angry Without Your Participation
        What Goes Around Comes Around
        It’s Only Money
        Other People Are Not the Enemy
        Life Isn’t Fair and Never Will Be
        Energy Is a Limited Resource
        We’re All Human After All
        This Isn’t the Hill You Want to Die On
        Nothing You Can Achieve in Anger Can’t Be Achieved Without It
        You’re Not Entitled to Anything
Index
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