Format:
1 Online-Ressource (371 Seiten)
Edition:
3rd ed
ISBN:
9781119828280
Note:
Intro -- Title Page -- Copyright Page -- Table of Contents -- Introduction -- About This Book -- Foolish Assumptions -- Icons Used in This Book -- Beyond the Book -- Where to Go from Here -- Part 1 Getting Started with Anger Management -- Chapter 1 Understanding Anger -- Defining Anger -- Choosing Anger -- Dispelling Common Anger Myths -- Examining Emotions -- Getting the Help You Need -- Chapter 2 Finding Your Anger Profile -- The Many Faces of Anger -- Getting annoyed -- Being irritated -- Complaining and gossiping -- Passive-aggressive anger -- Holding grudges and resentment -- Expressing hostility, rage, or physical aggression -- Suppressing anger -- Expressing effective anger -- Looking at your style of anger -- Discovering When Anger Works -- Making anger your ally -- Understanding the nature of constructive anger -- Identifying Your Anger Triggers -- Being treated unfairly -- Responding to time pressure and frustrations -- Experiencing dishonesty or disappointment -- Encountering threats to self-esteem -- Struggling in relationships -- Running into prejudice and discrimination -- Experiencing physical problems -- Getting attacked -- Existential threats -- Tracking your anger triggers -- Finding Anger in All the Wrong Places -- Exploring Anger Feelings: Frequency, Intensity, and Duration -- Complicating Problems -- Chapter 3 Deciding Whether to Change -- The Top Ten Reasons for Not Changing Your Anger -- People deserve my anger -- I'm afraid to try changing and failing -- I don't like to be told what to do -- Who would I be without my anger? -- Feelings can't be controlled -- I have to express my anger or I'll explode -- Anger makes people do what I want -- If I don't show people who's the boss, I'll look like a wimp -- Anger protects me -- My anger gives meaning to the bad things I've experienced -- The Stages of Change -- Precontemplation
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Contemplation -- Preparation -- Action -- Maintenance -- Termination -- Working through the stages of change -- The Critical Costs of Anger -- Harming your health -- Sabotaging your career -- Ruining your relationships -- A Cost-Benefit Analysis of Your Anger -- Seeing how a cost-benefit analysis works -- Considering your own cost-benefit analysis -- Part 2 Rethinking Anger -- Chapter 4 Jump-Starting Anger Management -- Increasing Awareness of Your Angry Feelings -- Tuning into physiological responses -- Finding angry feelings -- Rethinking Your Reactions -- Be patient -- Be quiet -- Lighten up -- Mastering the Art of Avoidance -- Avoiding the avoidable -- Avoiding the company of other angerholics -- Engaging in Anti-Anger Actions -- Finding distractions -- Doing the opposite of anger -- Crushing candy -- Chapter 5 Connecting Events to Thoughts and Feelings -- Reviewing Anger Triggers -- Holding onto anger from the past for dear life -- Looking at anger in the here and now -- Looking ahead for something to feel angry about -- Knowing the Difference Between Events and Causes -- Connecting Events, Feelings, and Thoughts -- Playing poker with John and Dave -- Banking with Rebecca -- Chapter 6 Reexamining Angry Thoughts -- Uncovering Distortions in Thinking -- Filtering -- Catastrophizing -- Looking at the wrong source -- Overgeneralizing -- Judging -- Black-and-white thinking -- Mind reading -- I-can't-stand-its -- Feeling entitled -- Smoothing Out Distortions in Thinking -- Checking the evidence -- Moderating extremist words -- Taking the perspective of a friend -- Becoming more tolerant -- Seeking diversity in all things -- Reevaluating intentions -- Reformulating Distorted Thoughts -- Dwelling on pain -- Probing life's circumstances -- Practicing Rethinking -- Chapter 7 Taking the Focus Off Yourself -- Reviewing Self-Esteem and Anger
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Flying with balloons of self-esteem -- Stabilizing self-esteem -- Becoming Less Competitive -- Watching Out for Perfectionism -- Embracing mistakes -- Pummeling procrastination -- Part 3 Equipping Yourself with Anger Management Tools -- Chapter 8 Communicating Assertively with Compassion -- Discovering Assertion -- Expressing feelings -- Saying what went wrong -- Sharing what you want with compassion -- Seeing how assertive communication works -- Avoiding Sudden Escalation -- Realizing That No One Owns All of the Truth -- Defusing disagreements and criticism -- Buffering your own complaints -- Preventing Venting -- Expressing Your Anger Effectively -- Walking away and still having your say -- Writing: A great way to start -- Leaving out four-letter words -- Staying on topic -- Taking turns -- Keeping your voice tone low and slow -- Being Civil Doesn't Always Mean Being Nice -- Stop saying "I'm fine" when you're not -- Women and assertiveness -- Chapter 9 Mindfully Managing Anger -- Accepting Anger -- Becoming aware of your anger -- Breaking the automatic anger reaction -- Stepping aside and letting anger fly by -- Finding a wise mind -- Mindfully Living in the Present -- Mindful practice -- Mindful meditation -- Chapter 10 Practicing Non-Angry Responses -- Defining Brooding -- Practicing Delayed Brooding -- Disengaging from Brooding -- Looking at clouds -- Dropping the rope -- Letting go of what might happen -- Exposing Yourself to Tough Situations -- Imagining anger -- Watching the news -- Practicing with others: Bringing it on -- Part 4 Managing Anger Hotspots -- Chapter 11 When You Are Morally Outraged -- Responding to Injustice -- Polarizing Politics -- Finding common ground -- Stepping away from conflict -- Looking at Inequities -- Mad about money -- Health disparities -- Fearing the "Other" -- Chapter 12 Dealing with Anger at Work
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Identifying Counterproductive Work Behavior -- Avoidance versus aggression -- Person versus organization -- Knowing Who Is Doing What to Whom -- The disgruntled employee -- The self-centered employee -- Enhancing Your Negotiating Skills -- Developing a Positive Work Environment -- Making Civility the Norm -- Speaking Up, Not Out -- Chapter 13 Understanding and Helping Angry Children and Teens -- The Origins of Anger -- Challenges in development -- Nature -- Learning -- Knowing When Anger Is Unhealthy -- Family discord -- Conflicts with friends -- Defiance at school -- Depression and anger -- Managing Anger from the Top Down -- Helping Kids Manage Anger -- Talking with kids -- Finding consistency -- Keeping cool -- Setting limits -- Designing rewards and costs (and then following through) -- Staying away from reassurance -- Handling tantrums -- Positive Anger Management for Kids -- Accepting negative feelings -- Keeping active -- Teaching frustration tolerance -- Giving kids tools for handling anger -- Avoiding trouble spots -- Knowing When to Get Help for Angry Kids -- Getting evaluated -- Exploring types of therapy -- Chapter 14 Subduing Anger in Intimate Relationships -- The Loving-But-Angry Relationship -- Intimate partner violence -- The angry partnership -- When You're Angry at Your Loved One -- You may become the person you fear and hate -- Two wrongs never make a right -- Healthy boundaries are essential -- When You're on the Receiving End of a Loved One's Anger -- Eliminate the mental traps -- Don't facilitate anger -- Refuse to be the victim of anger -- Chapter 15 Rage Behind the Machine -- What's the Common Denominator? -- Warriors: Behind the keyboard or steering wheel -- Intensity on the Internet -- Viral emotions and echo chambers -- Protecting against and preventing cyberbullying -- Reeling in Road Rage -- Be the other driver
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Take the "I" out of driver -- Look on the bright side -- Realize that they are not the enemy -- Part 5 Handling Anger from the Past -- Chapter 16 Letting Go of Past Anger -- Living Without Resolution -- Recognizing anger in post-traumatic stress disorder -- Accepting rather than suppressing anger -- Being nice doesn't mean being powerless -- Telling Your Story Your Way -- Make yourself the audience -- Use the first person -- Don't worry about grammar -- Focus on the negative -- Establish causal connections -- Write until time is up -- Don't let emotions get in the way -- Suspend judgment -- Stick to pen and pencil, or not -- Find a quiet place -- Take time to reflect -- Chapter 17 Finding Forgiveness -- Forgiveness Is Never Easy -- Forgiving takes time -- Forgiving requires support -- Forgiving demands sacrifice -- Preparing to Forgive -- Staying safe -- Accepting the frailty of human nature -- A Cost-Benefit Analysis of Forgiveness -- Accepting the Finality of Being Wronged -- You don't have to forget the past -- Choose pain over anger -- Chapter 18 Preventing Relapse -- Anticipating Bumps -- Getting sick, injured, or hurt -- Steeped in stress -- Lingering losses -- Slipping up for no good reason -- Preparing a Relapse Plan -- Rethinking slip-ups -- Trying what worked before -- Trying something different -- Seeking feedback -- Calming down -- Incentivizing yourself -- Part 6 Living Beyond Anger -- Chapter 19 Soothing Stress -- Examining Stress and Strain -- Staying Away from Stress Carriers -- Recognizing the Sources of Your Stress -- Looking at Types of Stress -- Cumulative and chronic stress -- Catastrophic stress -- Multitasking stress -- Avoiding Burnout -- Discovering How to Be Hardy -- Be the master of your own destiny -- Be a player, not a spectator -- Transform catastrophes into challenges -- Coping with Stress: What Works and What Doesn't
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Chapter 20 Balancing Your Body
Additional Edition:
Erscheint auch als Druck-Ausgabe Smith, Laura L. Anger Management for Dummies Newark : John Wiley & Sons, Incorporated,c2021 ISBN 9781119828273
Language:
English
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