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Instant Anger Management: Quick and Simple CBT Strategies to Defuse Anger on the Spot - Paperback | Diverse Reads

Instant Anger Management: Quick and Simple CBT Strategies to Defuse Anger on the Spot

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"Excellent, easy advice for those who live with a short fuse.” —Library Journal

Quick and easy-to-learn strategies for dealing with anger on the spot!

If you struggle with problem anger, you know how much it can hurt your relationships and get in the way of your happiness. When you’re faced with a difficult situation or anger trigger, it’s all too easy to get swept up in your emotions. That’s why you need quick and immediate tools you can use in the moment—whenever anger takes hold.

Based in proven-effective cognitive behavioral therapy (CBT), Instant Anger Management is a take-anywhere guide for managing anger—whenever and wherever you are. Using quick and simple “try this” interventions—such as breathing, acceptance, and self-expression—you’ll learn to stay grounded, identify your triggers, and balance your emotions. You’ll also find tips and strategies to help you maintain a more positive outlook on life.

Packed with skills to help you:

  • Express yourself in healthy ways
  • Deal with frustration
  • Find validation for your emotions
  • Handle feelings of regret
  • Stop being defensive

ISBN-13: 9781684038398

Media Type: Paperback

Publisher: New Harbinger Publications

Publication Date: 10-01-2021

Pages: 168

Product Dimensions: 5.00(w) x 6.90(h) x 0.50(d)

Aaron Karmin, LCPC, is a licensed clinical professional counselor who earned his master’s degree through Roosevelt University in Chicago, IL. In addition, Karmin is a certified clinical hypnotherapist, and holds an advanced certification in stress management. He is author of The Anger Management Workbook for Men, and his approach focuses on identifying physical cues, recognizing thoughts, considering consequences, implementing solutions, choosing behaviors,and promoting expression.

Table of Contents

Introduction 1

Part 1 How Anger Works

1 Wired to Act Quickly 6

2 Interpretation Matters 9

3 Bottled Emotions 13

4 Identify Your Cues 15

Part 2 Taking Care Of Yourself

5 Improving Sleep 25

6 Eating Well 26

7 Breathing Deeply 29

8 Mindfulness 33

9 Journaling 38

10 Meditation 43

11 Progressive Muscle Relaxation 47

Part 3 Building Frustration Tolerance

12 Don't Take It Personally 53

13 Let Go of Excessive Responsibility 57

14 Accept Yourself 61

15 Find Forgiveness 61

16 Have a Thick Skin 69

17 Your Power of Choice 73

18 Don't Give Advice 76

Part 4 Maintaining a Positive Outlook

19 Increasing Acceptance 83

20 Self-Respect 87

21 Putting Yourself First 91

22 Changing Your Self-Talk 95

23 Pushing Your Comfort Zone 99

24 Shifting Your Perspective 104

25 Focusing on the Positive 109

Part 5 Expressing Yourself

26 Do Not Defend 115

27 Dealing with Difficult People 121

28 Increasing Empathy 125

29 Agree with It 129

30 Use Tone and Body Language 133

31 Expressing Preferences 137

32 Effective Communication 141

Conclusion 151

Notes 155