| Getting Started |
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1 | (5) |
| PART I Prevention |
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5 | (10) |
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Exercise 1B: The Substitution Principle: Exchanging Old Behavior for New |
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Exercise 1C: How I Piss People Off |
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Exercise 1D: Doing, Not Trying |
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15 | (10) |
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Exercise 2A: Hope for the Best, but Prepare for the Worst |
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Exercise 2B: Know Your Hot Thoughts |
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Exercise 2C: This Is No Time to Get Wasted |
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Exercise 2D: Setting Small Goals for the Future |
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25 | (10) |
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Exercise 3A: Where in Your Body Do You First Feel Angry? |
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Exercise 3B: HALT: Hungry, Anxious, Lonely, Tired |
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Exercise 3C: Staying Calm: Preventive Relaxation Techniques |
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Exercise 3D: What Has Been Driving Your Life--You or Your Anger? |
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35 | (12) |
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Exercise 4A: Challenging Your Angry Spirit |
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Exercise 4B: Accepting Reality: You Can't Always Get What You Want |
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Exercise 4C: What Would You Do If You Weren't So Angry? |
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Exercise 4D: Self-Hate: The Saboteur of Anger Management |
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| PART II Containment |
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47 | (12) |
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Exercise 5A: Time-out: Recognize, Retreat, Relax, Return |
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Exercise 5B: I Know Exactly How to Hurt Them, but I Won't |
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Exercise 5C: Do Something Different |
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Exercise 5D: Turning Down the Heat |
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59 | (10) |
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Exercise 6A: Don't Jump to Conclusions (Don't Get Paranoid) |
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Exercise 6B: Don't Make a Bad Situation Worse |
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Exercise 6C: Disputations and Anger Control |
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Exercise 6D: How Do You Justify Your Anger? |
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69 | (10) |
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Exercise 7A: Notice Your Other Feelings |
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Exercise 7B: How to Relax in the Middle of an Argument: A Pocket Guide |
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Exercise 7C: Shouting Won't Make You Feel Better: Beware the Myth of Ventilation |
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Exercise 7D: Breaking the Shame-Rage Connection |
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79 | (16) |
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Exercise 8A: Discovering the Wounded Idealist Hiding Behind Your Sarcasm, Cynicism, and Put-downs |
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Exercise 8B: Why Am I So Critical of Others? |
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Exercise 8C: Looking for the Good in Others: A Healing Medicine |
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Exercise 8D: Helpless Fury/Impotent Rage |
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| PART III Resolution |
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95 | (14) |
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Exercise 9B: ``I'' Statements: Feeling and Action Versions |
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Exercise 9C: Fair Fighting |
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Exercise 9D: Apologies Made, Apologies Accepted |
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109 | (10) |
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Exercise 10A: Nondefensive Conflict: Looking for the Grain of Truth in the Other's Viewpoint |
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Exercise 10B: Be Willing to Compromise |
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Exercise 10C: Keeping Things in Perspective |
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Exercise 10D: Enough, Already! Stop Being So Stubborn |
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119 | (12) |
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Exercise 11A: Understanding the Other Person's Feelings |
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Exercise 11B: Checking in with Yourself to Prevent Sabotage |
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Exercise 11C: Letting Go of Your Anger |
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Exercise 11D: The Secret Attraction of Anger |
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131 | (16) |
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Exercise 12A: Looking for God in Yourself and Others |
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Exercise 12B: Forgiving Those Who Have Harmed You |
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Exercise 12C: Turning Anger into Advocacy: Fighting Injustice Intelligently |
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Exercise 12D: The Final Line: Doing More Good Than Harm |
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| Afterword |
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147 | |
Other versions by this Author