Оглавление
W. Doyle Gentry. Anger Management For Dummies
Introduction
About This Book
Foolish Assumptions
Icons Used in This Book
Beyond the Book
Where to Go from Here
Part I. Getting Started with Anger Management
Chapter 1. Understanding Anger
Defining Anger
Anger Really Is About Choices and Perceptions
Dispelling Common Anger Myths
Understanding the Role of Emotions in Your Life
Getting the Help You Need
Chapter 2. Finding Your Anger Profile
Discovering When Anger Works
Identifying Your Anger Triggers
Finding Anger in All the Wrong Places
Expressing Anger
Exploring Anger Feelings: Frequency, Intensity, and Duration
Complicating Problems
Chapter 3. Deciding Whether to Change
Reviewing the Top Ten Reasons for Not Changing Your Anger
Looking at Stages of Change
Considering Critical Costs of Anger
Recognizing the Costs and Benefits of Your Anger
Part II. 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 III. Equipping Yourself with Anger-Management Tools
Chapter 8. Communicating Assertively
Discovering Assertion
Avoiding Sudden Escalation
Understanding That No One Owns All of the Truth
Stopping Venting
Expressing Your Anger Effectively
Being Civil Doesn’t Always Mean Being Nice
Practicing Assertiveness
Chapter 9. Solving Problems without Anger
Describing Problems Objectively
Knowing Your Options One by One
Contemplating Consequences for Each Option
Anticipating Difficult Emotions and Beliefs
Giving It Your Best Shot
Evaluating the Outcome
Chapter 10. Relaxing Anger Away
Taking a Deep Breath
Mastering Progressive Muscle Relaxation
Using Imagery to Transcend Anger
Soothing Alternative Routes to Relaxation
Chapter 11. Practicing Non-Angry Responses
Defining Brooding
Practicing Delayed Brooding
Disengaging from Brooding
Exposing Yourself to Tough Situations
Part IV. Managing Anger Hotspots
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. Controlling Anger at Home with Family
Realizing It Takes Two to Fight
Managing Anger from the Top Down
Choosing the Unfamiliar: Changing Your Family’s Patterns
Discovering Your Parenting Style
Talking with Kids
Discovering the Power of One
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
Part V. Handling Anger from the Past
Chapter 15. Letting Go of Past Anger
Living without Resolution
Telling Your Story Your Way
Chapter 16. Finding Forgiveness
Forgiveness Is Never Easy
Preparing to Forgive
Deciding What’s in It for You to Forgive: A Cost-Benefit Analysis
Accepting the Finality of Being Wronged
Chapter 17. Preventing Relapse
Anticipating Bumps
Preparing a Relapse Plan
Part VI. Living Beyond Anger
Chapter 18. 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 19. Balancing Your Body
Softening Moods Through Exercise
Getting Enough Zzz’s
Determining Whether Substances Are Messing with Your Anger
Curbing Consumption Cravings
Looking at Medication Options
Chapter 20. Building Social Support
Building Quality Not Quantity Support
Prioritizing Friends
Chapter 21. 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 VII. The Part of Tens
Chapter 22. Ten Ways to Deal with Angry People
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 23. Ten Ways to End Road Rage
Don’t Rush
Loosen Your Grip
Focus on the Journey rather than the Destination
Be the Other Driver
Take the “I” Out of Driver
Look on the Bright Side
Realize That They Are Not the Enemy
Stop Catastrophizing
Stop Trying to Understand Other Drivers
Settle for Just Being Irritated
Chapter 24. 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
Don’t Kid Yourself: We’re All Bozos
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
About the Authors
Dedication
Authors’ Acknowledgments
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