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

Overview

If you have 30 minutes, you can take charge of your anger.

Anger fills us with adrenaline, but can also cloud our thinking—a combination that tends to get us into trouble. In 30-Minute Therapy for Anger, you'll learn proven-effective skills developed by therapists for helping people process and control their anger instead of lashing out at others. These conflict-defusing techniques will help you "cool down" anger so that you can respond calmly ...

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

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Overview

If you have 30 minutes, you can take charge of your anger.

Anger fills us with adrenaline, but can also cloud our thinking—a combination that tends to get us into trouble. In 30-Minute Therapy for Anger, you'll learn proven-effective skills developed by therapists for helping people process and control their anger instead of lashing out at others. These conflict-defusing techniques will help you "cool down" anger so that you can respond calmly and effectively, even in life's most aggravating situations.

Read just one or all three parts of this book:

  • Get the basics: Learn what you need to know to quickly get anger under control in the first sections of each chapter.
  • Gain a deeper understanding: Take it further and read the second sections of each chapter for skills that will help you make lasting changes.
  • Then, go online to practice your skills: Log on to find more exercises available online exclusively for 30-Minute Therapy for Anger readers.
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Product Details

Meet the Author

Ronald T. Potter-Efron, PhD, LCSW, is a psychotherapist in private practice in Eau Claire, WI, who specializes in anger management. He is author of Angry All the Time and coauthor, with Patrick Fanning, of Letting Go of Anger.

Patricia S. Potter-Efron, MS, is a clinical psychotherapist at First Things First Counseling Center in Eau Claire, WI.

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Table of Contents

Introduction 1

Part 1 Identify Your Trouble Spots 3

1 Excessive Anger and Its Costs 4

2 The Short-Fuse Problem 8

3 The Intensity Problem and Rating Your Anger 11

4 Thinking or Planning When Angry 14

5 Reacting Too Quickly or Strongly 18

6 Getting Too Angry to Listen 22

7 Becoming Resentful 26

8 Knowing Your Payoffs 31

Part 2 Set Realistic Goals 35

9 Doing No Harm 36

10 Your Anger Management Goals 40

11 The Substitution Principle 43

12 Accepting Your Anger 47

Part 3 Use Your Anger Well 51

13 Anger Invitations 52

14 Taking a Good Time-Out 55

15 Breathing and Relaxing in Stressful Situations 59

16 Avoiding Anger as a Permanent Condition 63

17 Putting Yourself in Someone Else's Shoes 67

18 Replacing Negative Thoughts with Positive Ones 70

19 Identifying Your Other Emotions 74

20 Looking for the Good Instead of the Bad 77

21 Defusing a Potential Conflict 80

22 Using "I" Statements 86

23 Fair-Fighting Guidelines 90

24 Using Your Anger to Fight for a Cause 94

25 Deep Resentments and the Need to Forgive 98

26 The Anger-Turned-Inward and Self-Forgiveness Challenges 102

Concluding Remarks 107

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