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If you have 30 minutes, you can take charge of your anger.
Anger fills us with adrenaline, but can also cloud our thinkinga 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.
About 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.
Table of Contents
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