Table Of ContentNo More Anger!
No More Anger!
Be Your Own Anger Management Coach
Gladeana McMahon
Cognitive Behavioural Therapy
First published 2008 by Karnac Books Ltd.
Published 2018 by Routledge
2 Park Square, Milton Park, Abingdon, Oxon OX14 4RN
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Routledge is an imprint of the Taylor & Francis Group, an informa business
Copyright © 2008 Gladeana McMahon.
The right of Gladeana McMahon to be identified as the author of this work has
been asserted in accordance with §§ 77 and 78 of the Copyright Design and
Patents Act 1988.
All rights reserved. No part of this book may be reprinted or reproduced or
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known or hereafter invented, including photocopying and recording, or in any
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Notice:
Product or corporate names may be trademarks or registered trademarks, and are
used only for identification and explanation without intent to infringe.
British Library Cataloguing in Publication Data
A C.I.P. for this book is available from the British Library
ISBN: 9781855754300 (pbk)
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Publisher's Note
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but points out that some imperfections from the original may be apparent.
Contents
ABOUT THE AUTHOR
INTRODUCTION
• What’s special about a cognitive-behavioural approach?
HOW WILL THIS BOOK HELP ME?
• What materials will I need?
WHAT IS ANGER?
• Too much of a good thing - the stress response
• So, what exactly happens to my body when I become angry?
• Some statistics about anger
• So, just how angry am I?
• Are some people more susceptible?
• Could I have learnt to be angry?
• Is all anger bad?
• Anger can mask anxiety
• Is it possible to change from being passive to being angry?
WAYS THAT ANGER CAN SHOW ITSELF
• Irritability
• Frustration
• Anger
• Rage
• Psychological conditions that have anger associated with them
• Physical conditions
• Life events
FREQUENTLY ASKED QUESTIONS
• Can my anger harm me?
• Will I have a nervous breakdown?
• Why do I feel so tired?
• Can I really learn to control my anger?
• What about medication - isn’t there a pill that will cure me?
• Can alcohol help calm me?
BECOMING ANGER-FREE
• Help yourself to manage stress
• Techniques and strategies for managing anger related to stress
ANGER-FREE THINKING
• The four stages of change
• Does optimism pay?
• Are my thoughts real?
• How do my beliefs affect me?
• Faulty thinking
• Healthy thinking
• Keeping an anger diary
• Negative thoughts
• The role of judgements
• Types of negative thinking
• Edit your thoughts
• Challenge your thoughts
• Personalization and blame
• Catastrophizing
• Life rules
• Demands that may increase your anger
• Challenging your demands
• Summary
• The role of inhibitors
• Putting it all together - a model for understanding your anger
• The concept of good moods and bad moods
• Learn to accept yourself
• Tips to help you like yourself
• Learn to appreciate yourself
• The life audit
• Distraction
ANGER-FREE EMOTIONS
• Learn to be emotionally smart
• Learning to appreciate yourself and others
• Other people’s emotions
• How to deal with strong emotion
• Don't put things off!!!
• Get moving
• Guilt
• Cost-benefit analysis
• The role of assertiveness
• Shame and humiliation
• How to deal with shame and humiliation
• Dealing with worry
• Relaxation
• How to use coping imagery to deal with negative emotions
ANGER-FREE ACTIONS
• Graded exposure
• Using coping imagery to reduce anger
• Problem-solving
• Six-stage problem-solving model
• Assertion training
• Four types of behaviour
• What assertiveness involves
• Some assertiveness skills
• Managing instant reactions
• Less is more
• More assertiveness skills
• My personal rights
• Dealing with difficult situations
• Handling criticism
• Giving criticism
• Managing put-downs
• Using the 'traffic light' system
• The role of ‘time out’
• Learning how to argue
WHAT AN ANGER-FREE LIFE REQUIRES
• Time management
• Stress busting
THE ANGER-FREE DIET
• Anger and dieting tips
• What can I do to help myself?
• What food can I eat?
WHAT TYPE OF HELP IS AVAILABLE?
• Talking about the problem
• Self-help groups
• Anger management groups
• Learning to relax
• Psychological therapies
USEFUL RESOURCES
APPENDICES
CONTACT ME
INDEX
To all the clients who have allowed me to help them, and to Mike, without whose
support I would never have managed to achieve all that I have
Description:Anger and frustration are common problems that can have profound and sometimes devastating affects on the lives of individuals, families and communities. This book is based on the most successful treatment of anger to date: Cognitive Behavioral Therapy (CBT).Utilizing her academic prowess with an in
