The Anger Control Workbook
Peter D. Rogers
Language: English
Pages: 208
ISBN: B0054M06L2
Format: PDF / Kindle (mobi) / ePub
The Anger Control Workbook offers a new and highly effective approach to anger control that gives you the tools you need to manage anger in your day-to-day life. You’ll get a deeper understanding of how anger affects all areas of your life—both physically and emotionally—and within a few weeks feel the benefits of controlling destructive anger. This workbook shows you how to practice new coping behaviors that allow you to gain control in anger-stimulating situations. Throughout, the techniques are streamlined and presented in a clear, step-by-step format, including numerous exercises and worksheets. It’s arranged to make it as easy as possible to put together a program tailored to your own personal obstacles and triggers.
This book has been awarded The Association for Behavioral and Cognitive Therapies Self-Help Seal of Merit — an award bestowed on outstanding self-help books that are consistent with cognitive behavioral therapy (CBT) principles and that incorporate scientifically tested strategies for overcoming mental health difficulties. Used alone or in conjunction with therapy, our books offer powerful tools readers can use to jump-start changes in their lives.
wait for the other person to do it. For example, imagine that you have a friend who’s chronically late for lunch dates. Over and over you find yourself fuming in a restaurant. Of course, you can lambaste your friend each time you find yourself stuck waiting; you can complain about the thoughtlessness and disregard for your time. However, if you take responsibility for your own pain, you might: always remember to bring a book and schedule extra time, or never meet in a restaurant, or always
news. But the good news is that you can learn them and, in doing so, change your life. They’re right here—keep reading, and keep doing the exercises. And there’s more good news. While it will take time to learn your new anger management skills, there’s something you can do about your anger right now—today. Twenty-Four-Hour Commitment to Act Calm Notice it isn’t a commitment to be calm, just to act that way. Effective anger management starts with a specific, time-limited decision. You need
engaged in learning a new and challenging task, they coach themselves out loud through each step of the process. For example, a boy building an erector set structure might be heard whispering, “First I put the screw in washer, hold the nut, keep it still, screw it tight,” and so on. Meichenbaum called this kind of monologue self-instruction. Self-instruction really works, but for some reason adults stop doing it. Kids learn new tasks more easily when they can talk themselves through it, and
shared activities_____ Groups: Sense of belonging to a regularly scheduled group activity: sports, hobbies, political or community action, educational or creative groups, etc._____ Family: Regular contact with supportive and interested family members_____ Generosity: Giving and doing things for others_____ Partner: Creating time alone with each other; scheduling fun; planning sensual or sexual experiences; small gifts (objects or time and energy)_____ Community: Church activities; PTA;
town hall; neighborhood association_____ Emotional Balance Meaning: Setting and pursuing a goal; service to others; creating something_____ Pleasure: Scheduling time for things you enjoy_____ Limits: Saying no to things you don’t want to do or experience_____ Gratitude: Daily meditation on what you appreciate and value in your life_____ Mindfulness: Disciplining your mind to focus on the moment—what it feels like to wash the dishes, drive with the window open, take long strides as